8.10.23. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR back + Bottom squat w/ thoracic rotation 1 60″+10ea
SMR Hamis + Fire hydrants 1 60″ea+10ea/10ea
SMR IT band + Egyptians 1 60″Ea+10ea
SMR shins + LAX ball arch smash 1 60″+60″ea
Hurricane
A1- Run 3 1/2 building
A2- Mini band SL hip extension 3 15ea
A3- Alt. SA band chest press 3 15ea
A4- TRX SL squat jump 3 10ea
B1- Run 3 1/2 building
B2- SA DB squat to shoulder press 3 10ea
B3- Band face pull 3 20
B4- Bosu skier jumps 3 15ea
C1- Run 3 1/2 building
C2- SB hami curl 3 15
C3- Band triceps pullback 3 15
C4- American KB  swing 3 15
Abs
SB stir the pot 3 10ea
Side plank 3 30″ea
Plate OH walk 3 100M 45″