7.4.23. Renegade – Interval

Exercise Sets Reps Rest
Ladder Drills
Fwd. quick feet 1 2ea
Backward quick feet 1 2ea
2in-2out 1 4
Lateral 2in-2out 1 2ea
Fight shuffle 1 2ea
Zig-zag hops 1 4
Lateral zig-zag hops 1 2ea
Backward icky shuffle 1 4
Mobility
Wall slides 2 10
Side/side head tilt 2 10ea
Fwd. Lunge to instep to rotation 2 5ea
Bottom squat hold 2 60″
4th of July WOD
Buy in: 1/2 building Farmer walk
A1- Box jumps 5 7
A2- Wall ball 5 4
A3- Froggies 5 7
A4- Wall ball 5 4
A5- American KB swing 5 7
A6- Wall ball 5 4
Cash out: 1/2 building Farmer walk
Conditioning
B1- Singles 4 50
B2- High knees 4 20ea
B3- Lateral leaps 4 15ea
B4- MB slams 4 20
B5- Power step-ups 4 5ea 60″
Abs
C1- High pledge plank 3 15ea
C2- SB dead bug 3 10ea
C3- Spiderman plank 3 10ea 60″