9.13.22. Renegade – Interval

Exercise Sets Reps Rest
Warm Up
Singles 3 80
Scap pull-ups 3 10
Lying SL hip bridge 3 10ea
BW squat to MB 3 10
Mobility
Ankle walk 1 10ea
Bottom squat w/ thoracic rotation 1 10ea
Bird dog 1 10ea
Mod. Froggies 1 10ea
9to5
A1- Mini band SL hip extension+ KB high pull 9 9ea+ 9
B1- Goblet squat + side-to-side MB slams 8 8+4ea
C1- Band row + Froggies 7 7+7
D1- Power step-ups + SA band bicep curl 6 6ea+6ea
E1- Box jumps + MB lateral throws 5 5+5ea
Abs
Side plank 3 30″ea
Lying leg raise 3 10
Plank w/ alt. SL raise 3 10ea 60″