8.22.23. Renegade – Interval

Exercise Sets Reps Rest
Warm Up
Grapevine + Spiderman climb 2 2L+8ea
Shuffle + Bent-over thoracic rotation 2 2L+8ea
High skip + Calf raises 2 2L+10
Forward bound + Wall slides 2 2L+10
Mini AMRAP Repeats
*Complete 3 sets of each 3-minute AMRAP. Rest 1 minute between each set.  (12 mins each)
Once all 3 sets are complete, rotate. Split class into groups*
A1- Power step-up 3-minute 5ea
A2- KB sumo deadlift AMRAP 10
A3- TRX rear delt. Flies (3sets) 10
B1- Bosu up-up-down-down 3-minute 10
B2- SL RDL AMRAP 5ea
B3- Renegade row (3sets) 5ea
C1- Mini step hops 3-minute 10
C2- Rower sprint AMRAP 80M
C3- Plank walk-up (3sets) 6
Stretch