8.9.18. Renegade – Interval

Exercise Sets Reps Rest
2 min. Max. Cal Row 1 2min.
Ladder drills
Alt. SL hops 1 4
In-in-out-out 1 2ea
Lat. In-in-out-out 1 2ea
2 in-2-out 1 4
2in-2out lateral 1 2ea
90 degree pivots 1 4
Grapevine 1 2ea
Fight shuffle 1 2ea
Stretch
Calf stretch 1 60″ea
Wide knee Child’s pose w/ shoulder stretch 1 45″ea
Circuits
A1- Battle rope- alt. mini waves 4 15″
A2- Toe touches 4 20ea
A3- KB OH press 4 15
A4- Step-ups 4 10ea
A5- SB body saw 4 15 1′
B1- Battle rope- side-to-side waves (hands together) 4 15″
B2- KB RDL 4 15
B3- Froggies 4 15
B4- Band face pulls 4 15
B5- SB plank w/ alt. knee tuck 4 10ea 1′