7.20.23. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR Hamis + Spiderman climb 1 60″+8ea
SMR Back + Quadruped thoracic rotation 1 60″+10ea
SMR IT band + Komodo dragon 1 60″ea+10ea
Lax ball arch smash + Ankle walk 1 60″ea+10ea
Activation
3-way band pull 2 5ea
Split squat 2 10ea
Grapevine 2 2L
7 Down
Sprint + knee grabs 1 7L+7
Sprint + knee grabs 1 6L+6
“” 1 5L+5
“” 1 4L+4
“” 1 3L+3
“” 1 2L+2
“” 1 1L+1
You-Go-I-Go
A1- Sled forward drag 3to4 1L
A2- Pull-ups 3to4 12
A3- KB goblet clean 3to4 15
A4- BW Elevated split squat 3to4 10ea
A5- High plank jacks 3to4 20
A6- Downward dog push-ups 3to4 8 30″
A7- SL F/B line hops 3to4 15ea/15ea
TABATA
B1- Singles 4 20″ 10″
B2- DB press-out 4 20″ 10″
Abs
Plank w/ hip tap 3 10ea
V sit w/ MB figure-8 3 30″
SB dbl. knee tuck 3 10 60″