3.14.24. Renegade – Interval

Exercise Sets Reps Rest
Warm-up
Jog+ Dynamic front rack stretch 1 2L+10ea
Jog + Infant squat 1 2L+10
Jog + Komodo dragon 1 2L+10ea
Jog + Quadruped thoracic rotation 1 2L+10ea
Jog + Push-ups 1 2L+10
Combos
A1- Full Turkish get-up 1 3ea
A2- Contralateral SL RDL 4 10ea
A3- Wall ball 4 15
B1- Full Turkish get-up 1 3ea
B2- DB roll-backs 4 15
B3- MB OH throw 4 15
C1- Full Turkish get-up 1 3ea
C2- SB hami curl 4 15
C3- SA KB high pull 4 15ea
MET CON
D1- Hop-ups 3 30″ 15″
D2- 1/2 kneeling DB halo (Left) 3 30″ 15″
D3- Bosu skier jumps 3 30″ 15″
D4- 1/2 kneeling DB halo (Right) 3 30″ 15″
Abs
Stir the pot 3 10ea
Plank w/ opp. Hip tap 3 10ea
Russian twist 3 10ea 60″