7.30.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
L stretch 1 10ea
Leg cradle 1 10ea
Side/side head turn 1 10ea
Cat/cow 1 20
Activation
Singles 4 50
High plank 4 30″
Wide outs 4 20
Monster band good morning 4 15
CHAIN
A1- SA KB swing to row 4 8ea
        SA KB clean
        SA racked KB alt. Reverse lunge 40″
MET CON
B1- Broad jumps 5 5
B2- Push-ups 5 10
B3- Jumping jacks 5 20
B4- Lateral leaps 5 15ea
B5- Mtn. climbers 5 20ea 60″
Get as far up the ladder as you can in 20 minutes
C1- Run 100M
C2- Hanging knee tuck 3/4/5…
C3- Box jumps 3/4/5…
C4- Monster band shoulder press 3/4/5…
C5- KB high pull 3/4/5…
C6- SB hami curl 3/4/5…