9.1.22. Renegade – Interval

Exercise Sets Reps Rest
Pacer W.U.
Rower sprint 3 200M
Jog D&B 3
Walking Sled push 3 30″
Stretch
1/2 kneeling Hip flexor 1 60″ea
Rig chest stretch 1 60″ea
Mobility
Ankle walk 1 10ea
Sit-to-stand 1 10
“L” stretch 1 10ea
Cat/cow 1 15
Lower body Circuit
A1- Step-ups 4 12ea
A2- SB hami curl 4 20
A3- Shuffle w/ hop-up (only use half the gym) 4 6 lengths
A4- Squat jumps 4 10
A5- Mtn. climbers 4 15ea 60″
Upper body Circuit
B1- Band Alt. SA chest press 4 15ea
B2- DB bent-over row 4 15
B3- DB scap raise 4 15
B4- Full KB raise 4 10
B5- Battle rope- alt. mini waves 4 20ea 60″