12.3.20. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR glutes + Open the gate 1 60″ea+10ea
SMR calves + Knee drivers 1 60″ea+10ea
SMR lats + Foam roller T spine 1 30″ea+15
SMR IT bands + Foam roller snow angels 1 60″ea+15
Mini AMRAPS
A1- Decline lying hip bridge 7 mins 10
A2- Tire flips 2
A3- TRX push ups 10
B1- DB Lateral lunge 7 mins 5ea
B2- 1/2 kneeling SA band row 10ea
B3- KB swing 10
C1- Goblet 1-1/4 squat 7 mins 10
C2- Skier jumps (on small/medium stacking box) 10ea
C3- MB slams 10
D1- SL RDL 7 mins 5ea
D2- DB hang clean 10
D3- SA DB push press 10ea
Abs
Russian twist 3 15ea
Lying leg raise 3 12
Plank w/ opp. Hip tap 3 10ea 60″