9.20.18. Renegade – Interval

Exercise Sets Reps Rest
Ladder drills
2leg forward hops 1 4
2 leg lateral hops 1 2ea
Fight shuffle 1 2ea
Grapevine 1 2ea
In-in-out-out 1 2ea
Lat. In-in-out-out 1 2ea
Muhammad Ali’s 1 2ea
Backward icky shuffle 1 4
Mobility
Stretch calves 1 60″Ea
Side lying shoulder pendulum 1 10ea
Quadruped thoracic rotation 1 10ea
Side-to-side head turn 1 10ea
Spiderman climb 1 10ea
3 mins on/ 2 mins off
A1- Traveling lunge 3 2L
A2- Boxer halo 3 7ea
A3- Standing broad jump 3 8
A4- BB inverted row 3 8
A5- Jumping jacks 3 until 3′ are up 2′
3 mins on/ 2 mins off
B1- SL RDL 3 10ea
B2- SA DB snatch 3 10ea
B3- High knees 3 15ea
B4- Push-ups 3 10
B5- Run or Row 3 until 3′ are up 2′