8.11.22. Renegade – Interval

Exercise Sets Reps Rest
Warm-up
Walking Sled push 3 1 lap
MB goblet squats 3 10
MB alt. push-ups 3 5ea
MB slams 3 10
Mobility
SMR calves + Ankle walk 1 60″ + 10ea
SMR back + Cat/cow 1 60″ + 20
SMR IT bands + Lateral hip swings 1 60″ea + 15ea/15ea
SMR quads + Sit-to-stand 1 60″ + 10
AMRAP (12 minutes)
A1- Sled push killer (4  cones) 1
A2- Tire sledgehammer 10ea
A3- Band chest press 15
A4- Goblet lateral lunge 10ea
A5- Hop-ups 15
100 Challenge #1
B1- BW squats 4 25
B2- High plank jacks 4 25
B3- Band biceps curl 4 25
B4- Fling jacks 4 25 60″
100 Challenge #2
C1- Jump rope 4 50
C2- Toe touches 4 25ea 45″