9.8.22. Renegade – Interval

Exercise Sets Reps Rest
Mobility
BW dead bug 2 5ea
Bottom squat hold 2 30″
Table top to squat 2 3ea
Band int. shoulder rotation 2 10ea
Band ext. shoulder rotation 2 10ea
AMRAP W.U. (5 minutes)
Empty sled push 1L
Jam ball pick up and drop behind shoulder (alt. shldrs.) 5ea
Bear crawl (Forward/Backward) 3ea/3ea
Jam ball OH press 10
Stretch
Standing criss-cross hami stretch 1 45″ea
Child’s pose 1 60″
Hurricane
A1- Run 3 1/2 building
A2- Band triceps push-down 3 15
A3- SA KB clean 3 10ea
A4- Hop-ups 3 15
B1- Run 3 1/2 building
B2- 1/2 kneeling alt. SA lat. Pulldown 3 10ea
B3- KB swing 3 15
B4- High plank jacks 3 15
C1- Run 3 1/2 building
C2- Band chest flies 3 15
C3- KB goblet squat to OH press 3 15
C4- Bosu skier jumps 3 12ea
Abs
D1- “V” sit 3 30″
D2- Plank w/ lat. Toe tap 3 10ea
D3- 1/2 kneeling windmill 3 10ea 1′