8.9.22. Renegade – Interval

Exercise Sets Reps Rest
You-go-I-go
Marching hip bridge 4 15ea/12ea/10ea/8ea
MB chest pass 4 30/25/20/15
Band row 4 30/25/20/15
Lateral line hops 4 30/25/20/15ea
Mobility
Bent-over shoulder circles 15″ea/15″Ea
Downward dog to cobra 30″
Bottom squat w/ thoracic rotation 30″
Infant squats 30″
HURRICANE
A1- Rower 3 200M
A2- Same side Lunge jumps 3 10ea
A3- Pull-ups 3 10
A4- Bear crawl w/ MB roll 3 10ea
B1- Rower 3 200M
B2- MB OH throws 3 10
B3- Push-ups 3 15
B4- Slide board Reverse lunge 3 10ea
C1- Rower 3 200M
C2- MB lateral throw 3 10ea
C3- Triceps dips 3 15
C4- Slide board hami curl 3 15
Abs
D1- Plank w/ lat. Toe tap 3 10ea
D2- Lying leg raise 3 15
D3- Bird dog 3 10ea 30″