9.29.22. Renegade – Interval

Exercise Sets Reps Rest
Warm Up:
Burpees 3 4
Monk walk 3 2ea
Inch worm 3 4
SMR & Mobility
SMR glutes + Bottom squat hold 1 45″ea+ 60″
SMR back + Bent-over thoracic rotation 1 60″+ 10ea
SMR quads + Open the gate 1 60″+ 10ea
SMR calves + Ankle circles 1 45″ea+ 10ea/10ea
CHAIN
KB goblet clean 8 30″ 30″
KB goblet squat
KB swing
Circuits
A1- Tire sledgehammer 3 10ea
A2- Landmine squat to press 3 10
A3- Bosu skier jumps 3 15ea
A4- Alt. SA rear delt. Flies 3 10ea
A5- High knees 3 15ea 60″
B1- Tire flip 3 4
B2- Wide-outs 3 20
B3- SL RDL 3 10ea
B4- Band chest press 3 20
B5- Mini step hops 3 20 60″
Abs
C1- Plank w/ iso. SL raise 3 20″ea
C2- Russian twist 3 15ea 45″