7.29.21. Renegade – Interval

Exercise Sets Reps Rest
Warm up
2L Jog + 10ea Lying hip bridge w/ crossover reach 2
2L Jog + 15 Infant squat 2
2L Jog + 15 Scaption, from toes + 10ea Ankle walk 2
Conditioning
A1- High knees 3 15ea
A2- Decline SL hip bridge 3 15ea
A3- Band triceps push down 3 15
B1- Band squat to row 4 10
B2- Squat jumps 4 10
B3- KB 1/2 kneeling boxer halo 4 10ea
C1- Full KB raise 5 5
C2- Downward dog push-ups 5 5
C3- Tall kneeling walk-up 5 5ea
Abs
Plank w/ opp. Hip tap 3 10ea
V sit 3 30″
Advanced bird dog 3 10ea 60″