8.30.22. Renegade – Interval

Exercise+A2:D31 Sets Reps Rest
Line drills (1,2,3,4) + Warm Up
1&2 1 10ea
Calf raises 1 15
Knee drivers 1 10ea
1&3 1 10ea
BW squat 1 15
Mod. Froggies 1 10ea
1,2,4 1 10ea
Clam shells 1 10ea
Bottom squat w/ thoracic rotation 1 10ea
2,1,3 1 10ea
Lying hip bridge 1 10ea
External Shoulder rotation at 90 degree abduction 1 10ea
1,2,3,4 1 10
Band row 1 15
Neck circles 1 5ea
2,1,4,3 1 10
Band shoulder press 1 15
Foam roller snow angels 1 10ea
Ladder
A1- BB snatch (light) 10…1
A2- Froggies 10…1 minimal
**2 minute rest, after completing ladder**
METCON
B1- 15 Band face pulls + KB swing w/ broad jump, until end 4 60″
B2- 10 MB squat to wood chops + Jump rope, until end 4 60″ 60″
C1- 5ea Alt. lateral lunge w/ OH press + Jumping jacks 4 60″
C2- 15 triceps pullback + Bosu on-offs, until end 4 60″ 60″