8.4.20. Renegade – Interval

Exercise Sets Reps Rest
Ladder Drills
Forward hops 1 4
Lateral hops 1 2ea
2 fwd./ 1 back 1 4
Quick feet 1 2ea
Lateral quick feet 1 2ea
zig-zag hops 1 4
Lateral zig-zag hops 1 2ea
Hopscotch 1 4
Mobility
Spiderman climb 1 10ea
Foam roller T-spine 1 20
Foam roller snow angels 1 20
Pacer
A1- Rower (Pacer) 4 140M
A2- KB RDL 4
A3- Froggies 4
A4- Standing straight arm band pull down 4 45″
Met Con
B1- MB lateral throw (left) 3 30″ 30″
B2- MB lateral throw (right) 3 30″ 30″
B3- Hop ups 3 30″ 30″
B4- Shuffle (width-wise on turf) 3 30″ 30″
B5- Bosu up-up-down-down 3 30″ 30″
Abs
Straight arm side plank 2to3 30″ea
Hollow body hold 2to3 30″ 60″