9.3.19. Renegade – Interval

Exercise Sets Reps Rest
Animal walks
Frankenstein walk 1 1L
Duck walk 1 1L
Lateral bear crawl 1 1/2 L ea.
Bunny hop 1 1L
Crab walk 1 1L
LAX pec smash 1 60″ea
LAX glute smash 1 60″ea
MET CON #1
Buy in: 6W Plate push
A1- SL box squat 4 10ea
A2- SA KB swing to row 4 10ea
A3- Band underhand row 4 20
A4- MB toe touches 4 20ea
Cash out: 6W Plate push
MET CON #2
B1- High plank jacks 5 40″ 20″
B2- Band chest flies 5 40″ 20″
B3- Alt. Lateral lunge 5 40″ 20″
Abs
SB dbl. knee tuck 3 12
1/2 kneeling KB windmill 3 8ea
Decline plank w/ alt. SL raise 3 10ea 60″