7.9.24. Renegade – Interval

Exercise Sets Reps Rest
Animal Walks
Frankenstein walk 1 1L
Bunny Hop 1 1L
Tiger crawl 1 1L
Duck walk 1 1L
Inch worm 1 1L
Abs
Dead bug (opp arm and leg) 3 5ea
Dead bug (arms only/ legs only) 3 5ea/5ea
Side plank 3 30″ea 30″
MET CON #1
A1- 10ea Lying SL hip bridge + High knees, until time 3 60″
A2- 20 DB triceps extension + Jumping jacks, until time 3 60″ 60″
B1- 1KB RDL + goblet clean + OH press (CHAIN) 3 60″
B2- 10ea SA KB clean + out-out-in-in, until time 3 60″ 60″
MET CON #2
C1- 1KB Alt. Lateral lunge 4 5ea
C2- Squat jumps 4 10
C3- Kneeling DB pullover 4 15
REST 20″ 20″
C4- Downward dog push-ups 4 5
C5- Burpees 4 10
C6- Lateral leaps 4 15 60″