8.21.18. Renegade – Interval

Exercise Sets Reps Rest
2 min. Max. Cal. Row 2 mins
Activation & Mobility
Seated hip rotation to half kneel 1 10ea
Band internal shoulder rotation 1 15ea
Band external shoulder rotation 1 15ea
Bird dog 1 10ea
Quadruped thoracic rotation 1 10ea
SL calf raises 1 15ea
Stretch
Bottom squat hold 60″
Calf stretch 60″ea
Circuits
A1- Mini band SL hip extension 3 15ea
A2-  “X” hops 3 15
A3- Lying flutter kicks 3 15ea
A4-Mtn. climbers 3 15ea 30″
B1- SA Hammer squat 4 12ea
B2- SA KB swing to row 4 6ea
B3- SB roll-out 4 12
B4- Donkey kicks 4 12ea 45″
C1- BB inverted row 5 10
C2- SA KB/DB snatch 5 5ea
C3-SB stir the pot 5 10ea
C4- Dbl. knee tuck jumps 5 10 1′
TABATA
D1- Wall sit 4 20″ 10″
D2- High plank w/ KB pull-through 4 20″ 10″