2.27.24. Renegade – Interval

Exercise Sets Reps Rest
Ladder Drills (x1)
Quick feet 4
Lateral quick feet 2ea
Skiers 4
Fight shuffle 2ea
Icky shuffle 2ea
Backward icky shuffle 2ea
Hop scotch 4
Jumping jacks 4
Dynamic Activation & Stretching (x1)
Traveling Knee grab 1 length
Traveling Quad stretch 1 length
Traveling Hami stretch 1 length
Ankle walk 1 length
Traveling Open the gate 1 length
Traveling squat 1 length
Traveling Forward lunge 1 length
Traveling lateral lunge 1 length
Traveling SL RDL 1 length
Circuits (rotate CCW)
A1- Battle rope- alt. mini waves 4 20ea
A2- MB chest pass 4 40
A3- Shuffle 4 3 lengths
A4- KB goblet clean 4 15
A5- TRX row 4 15 1′
B1- Battle rope- slams 4 20
B2- Mini step hops 4 15
B3- Broad Jumps 4 5
B4- TRX triceps extension 4 15
B5- Mtn. climbers 4 1′
Abs
C1- Side plank 3 30″ea
C2- Lying flutter kicks 3 20ea
C3- High plank w/ alt. knee tuck 3 15ea 1′