8.15.23. Renegade – Interval

Exercise Sets Reps Rest
Warm Up (2 or 3 people per group)
Group 1: 1 Big block run 1
Group 2: 4 mins. of Mobility (coach’s choice) 1
Group 3: Fish game (4 mins), on the 2 new rowers 1
Group 4: 60″ea calf stretch + 60″ea Tripod hold 1
E2Mon2M
A1- Sled drag + Push-ups 3 4L+15
A2- Tire sledgehammer + Slide board reverse lunge 3 15ea+10ea
A3- Dbl. suitcase deadlift w/ biceps curl + lateral leaps 3 15+15ea
Conditioning
B1- SA KB high pull 3 5ea
B2- KB press-out 3 10
B3- Hop-ups 3 15
rest 20″ 20″
B4- SA KB swing 3 5ea
B5- Downward dog push-ups 3 10
B6- Wide outs 3 15 60″
Abs
C1- Spiderman plank 3 10ea
C2- Lying flutter kicks 3 20ea 40″