10.30.18. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Spiderman climb w/ thoracic rotation 10ea
90 degree abd. w/ shoulder flexion 10
Ankle circles 10ea/10ea
Side-to-side head turn 10ea
Activation
Walking sled push, then reverse pull 3 1L each
Bent-over I’s, Y’s, and T’s 3 5ea
PVC squat 3 10
Band row 3 10
Tabata
A1- Rower sprint 4 20″ 10″
A2- Out-out-in-in 4 20″ 10″
KB Complex
B1- KB goblet clean 5 10
B2- KB OH press 5 10
B3- KB goblet squat 5 10
B4- KB bent-over row 5 10 1′
Tabata
C1- KB high pull 4 20″ 10″
C2- Hot feet 4 20″ 10″
Pacer (until end of class)
P1- Wall sit until P2 finishes
P2- Bosu (or Jam ball) hop-up to OH press 10
       Bosu plank w/ alt. knee tuck 10ea 1′