9.14.23. Renegade – Interval

Exercise Sets Reps Rest
Line drills & Mobility/Activation
1&2 1 30″
Side-lying shoulder arc 1 10ea
2&3 1 30″
Bottom squat w/ thoracic rotation 1 10ea
1&3 1 30″
Infant squat 1 10
1&4 1 30″
SA Big shoulder circles 1 10ea/10ea
2,4,1 1 30″
Quadruped straight leg hip abduction 1 10ea
1,3,2 1 30″
3-way band pull 1 10ea
Conditioning
A1- DB hip thruster 7 7
A2- Same side lunge jumps 7 7ea
A3- DB/KB OH triceps extension 7 7
B1- Monk walk 6 3ea
B2- Shuffle w/ hop-up 6 6W
B3- Dbl. suitcase Deadlift 6 6
C1- SL RDL 5 5ea
C2- SA KB high pull 5 5ea
C3- Dbl. knee tuck jump 5 5
Abs
Advanced Bird dog 3 10ea
Lying flutter kicks 3 20ea
Plank w/ hip tap 3 10ea 60″