8.28.18. Renegade – Interval

Exercise Sets Reps Rest
Warm Up
Group 1: 2 min. Max. cal. Row 1 2 min.
Group 2: Run 1 1 building lap
Ladder drills
Quick feet 1 2ea
Lateral quick feet 1 2ea
Jumping jacks 1 4
2 forward/1 back 1 4
Ankle circles 1 10ea/10ea
Fire hydrants 1 5ea/5ea
skier jumps 1 4
icky shuffle 1 4
zig-zag hops 1 4
Lat. Zig-zag hops 1 2ea
Slow Infant squat 1 10
Bent-over I’s, Y’s, & T’s 1 5ea
Pyramid
A1- Pull-ups 1 15
A2- Push-ups 1 30
A3- Squats 1 75
A4- Push-ups 1 30
A5- Pull-ups 1 15
**Rest 3 minutes**
Combo rounds
B1- Full Turkish Get-up 1 2ea
B2- Box jumps 4 10
B3- Lying SL hip bridge 4 15ea minimal
C1- Full Turkish Get-up 1 2ea
C2- Goblet clean 4 10
C3- Lateral leaps 4 10ea minimal
Stretch
Seated figure-4 45″Ea
SL Hami stretch 45″Ea
Pec stretch 45″Ea
calf stretch 45″ea