9.20.22. Renegade – Interval

Exercise Sets Reps Rest
Animal Walks
Frankenstein walk 1 1L
Inch worm 1 1L
Bent-knee bear crawl 1 1L
Backward bent-knee bear crawl 1 1L
Bunny hop 1 1L
Chimp walk 1 1L
SMR
BB triceps smash 60″Ea
LAX seated glute smash 90″Ea
*then*
Cat/cow 15
Partner CHAIN (you-go-I-go style)
A1- Partner 1 does singles until Partner 2 finishes 3
A2- BB Hang Clean 3 8 45″-60″
       BB alt. reverse lunge
EMOM
B1- DB Renegade row-burpee-curl-OH press 4 5
B2- Rower sprint 4 120M
B3- SA KB swing to row 4 12ea
B4- Battle rope big waves + Bosu up-up-down-down 4 20+20
B5- MB OH throw + Heavy Sled Reverse pull 4 8+1L 30″
Abs (if time)
Plank w/ finger tap 2 10ea
Paloff press 2 10ea 30″