7.6.23. Renegade – Interval

Exercise Sets Reps Rest
SMR & Activation
SMR back + Eccentric Band UH row (4-0-1-0) 1 60″+15
SMR glutes + PVC RDL 1 60″ea+15
SMR quads + Ecc. BW Box squat (4-0-1-0)) 1 60″+15
SMR calves + Calf raises 1 60″+20
Hurricane
A1- Sled push 3 3L
A2- Step-ups 3 10ea
A3- Singles 3 60
A4- Band biceps curl 3 15
B1- Sled push 3 3L
B2- DB RDL 3 15
B3- SL lateral line hops 3 10ea/10ea
B4- Band SA rear delt fly 3 15ea
C1- Sled push 3 3L
C2- Mini band SL hip ext. 3 15ea
C3- Squat jumps 3 12
C4- BB inverted row 3 12
Abs
SB roll-out 3 15
Plank w/ lat. Toe tap 3 10ea
Side-lying hip extension 3 10ea 60″