9.10.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Quadruped thoracic rotation 1 10ea
Shin box 1 10ea
Wall slides 1 15
Side/Side head tilt 1 10ea
Activation
PVC RDL 2 10
Lateral line hops 2 20ea
Scap pull ups 2 10
F/B line hops 2 20ea
MET CON
A1- 15 DB RDL + Lateral leaps, until time 3 60″
A2- 25ea High knees + OH plate hold, until end 3 60″ 60″
B1- 15 MB squat to OH press + Shuffle, until time 3 60″
B2- 20 Band biceps curls + Wide outs, until time 3 60″ 60″
C1- 15 KB sumo DL + Side/side MB slams, until time 3 60″
C2- 10 Pull-ups  + traveling BW lunge, until time 3 60″ 60″
Abs
Plank w/ finger tap 3 10ea
Hollow body hold 3 30″
High plank w/ alt. knee tuck 3 10ea 60″