7.28.22. Renegade – Interval

Exercise Sets Reps Rest
Warm up
Lunge w/ knee to chest 1 2 L
A-skip 1 2L
Hami stretch 1 2L
Bent-over thoracic rotation 1 10ea
Lateral bound 1 1L each
Scap pull-ups 1 10
Abs
Plank w/ finger tap 3 30″
“V” sit 3 30″
Plank w/ alt. SL raise 3 30″ 1′
3 mins on/2 mins off
A1- Plate push 3 4 widths
A2- Band row 3 20
A3- Goblet Alt. lateral lunge 3 10ea
A4- Jump rope 3 until 3 mins are up 2 mins
3 mins on/2 mins off
B1- Alt. SA KB swing 4 10ea
B2- MB chest pass 4 40
B3- Tall kneeling walk-up 4 8ea
B4- Row/Bike 4 until 3 mins are up 2 mins