7.5.18. Renegade – Interval

Exercise Sets Reps Rest
Warm-up
Rower 3 600M/400M/200M
Lying hip bridge 3 20
Band external shoulder rotation 3 15ea
Calf raises 3 20
BW Dead bug 3 10ea
Mobility & Stretch
Close the gate 10ea
Knee drivers 10ea
Quadruped thoracic rotation 10ea
Child’s pose w/ shoulder stretch 45″Ea
Criss-Cross Hami stretch 45″ea
Circuits
A1- Jump rope 4 60
A2- KB dead walk 4 10ea
A3- SA KB clean 4 8ea
A4- Band chest flies 4 20
A5- Burpees 4 5 1′
B1- Power step-ups 4 10ea
B2- Alt. SA DB shoulder press 4 10ea
B3- Mini step hops 4 20
B4- Decline lying SL hip bridge 4 10ea
B5- Burpees 4 5 1′
Abs
C1- Russian Twist 3 15ea
C2- Spiderman plank 3 10ea
C3- SB roll-out 3 10 60″