9.15.20. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Quadruped thoracic rotation 1 10ea
Lateral step-overs (BB or bench) 1 10ea
Ankle walk 1 10ea
Wall slides 1 20
Activation
Alt. lateral lunge 3 10ea
SA DB push press 3 10ea
Mtn. climbers 3 10ea
SL Lateral line hops 3 10ea/10ea
EMOM
M1- Sled push killer 5 1
M2- MB slams 5 15
M3- Bosu skier jumps 5 15ea
M4- SA Farmer walk + SA OH carry (right) 5 1L+1L
M5- SA farmer walk + SA OH carry (left) 5 1L+1L
Chipper
C1- Run 1 2 laps
C2- SA KB swing 1 15ea
C3- BW squat 1 25
C4- TRX/ring row 1 20
C5- Push-ups 1 15
Abs
Plank 2 30″
Lying lateral flutter kicks 2 30″ 30″