3.19.24. Renegade – Interval

Exercise Sets Reps Rest
Ladder drills
Forward hops 1 4
Lateral hops 1 2ea
Out-out-in-in 1 2ea
Lateral out-out-in-in 1 2ea
Zig-zag hops 1 4
Lateral zig zag hops 1 2ea
Jumping jacks 1 4
High knees 1 4
Mobility
Foam roller snow angels 1 15
Foam roller T spine 1 15
Quadruped bent-knee hip abduction 1 10ea
Ankle circles 1 10ea/10ea
MET CON
A1- 8ea DB/KB dead walk + Froggies, until time 3 60″
A2- 15 Band biceps curl + Wide outs, until time 3 60″ 60″
B1- Goblet Alt. lateral lunge w/ OH press 3 60″
B2- 15 MB slams + MB toe touches, until time 3 60″ 60″
100 Challenge
C1- Mini band SL hip extension 4 20ea
C2- Full KB raise 4 20
C3- Lateral line hops 4 20ea
C4- MB UH throw 4 20
C5- F/B line hops 4 20ea 60″
Abs
High plank w/ lat. Hand tap 3 30″
Side plank w/ row 3 30″ea 60″