9.19.19. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Leg cradle 1 10ea
Bent-over thoracic rotation 1 10ea
PVC pass-through 1 15
Ankle walk 1 10ea
Activation
Traveling lunge 2 2L
PVC squat 2 10
Monster band shoulder press 2 10
Monster band chest press 2 10
E90on90
A1- SL lower-downs + Tire sledgehammer 3 5ea+10ea
A2- Calorie row 3 12
A3- KB dead walk + Wall ball 3 8ea+10
A4- Run 3 200M
100 Challenge
B1- MB slams 4 25
B2- Squat to MB 4 25
B3- Lying MB chest pass 4 25
B4- Plate to OH 4 25 60″
Abs
KB Russian twist 3 15ea
SB body saw 3 15 60″