8.24.21. Renegade – Interval

Exercise Sets Reps Rest
Warm-up (2-3 people per group)
Group 1: Fish game (4 mins) 1
Group 2: Mobility (4 mins.) 1
Group 3: 10-12% incline TM power walk (4 mins) 1
Group 4: Calf stretch 45″ea + Lying figure 4 stretch 45″ea 1
Hurricane
A1- Sled push 3 2L
A2- Goblet lateral lunge 3 15ea
A3- High plank jacks 3 20
A4- Band OH triceps ext. 3 15
B1- Sled push 3 2L
B2- SB hami curl 3 15
B3- Froggies 3 15
B4- 1/2 kneeling SA DB shoulder press 3 15ea
C1- Sled push 3 2L
C2- Wall sit 3 45″
C3- Mtn. climbers 3 20ea
C4- Pull ups 3 12
Abs
Plank 3 45″
Ab snails 3 10
Penguins 3 15ea 60″