9.5.19. Renegade – Interval

Exercise Sets Reps Rest
Ladder Drills
Fwd. SL hops 1 2ea
Lateral SL hops 1 2ea
Icky shuffle 1 4
Zig zag hops 1 4
Lateral zig zag hops 1 2ea
2 in-2 out 1 4
Lateral 2 in-2 out 1 2ea
Hop scotch 1 4
Mobility
L stretch 1 10ea
Knee drivers 1 10ea
Sit to stand 1 15
1/2 kneeling thoracic rotation 1 10ea
Upper Body Circuit
A1- DB scap raise 5 20
A2- Triceps dips 5 15
A3- MB OH throw 5 15
A4- Rower sprint (arms only) 5 100M 60″
Lower Body Circuit
B1- Goblet squat 5 20
B2- Slide board hami curl 5 12
B3- KB swing w/ broad jump 5 1L
B4- Singles 5 50 60″
Abs
Side plank 3 20″
Plank 3 20″
Side plank 3 20″ 60″