9.12.24. Renegade – Interval

Exercise Sets Reps Rest
Mobility
LAX ball arch smash 1 60″ea
LAX ball pec smash 1 60″ea
Sit to stand 1 15
Cat/cow 1 15
Activation
Clam shells (left) 3 20″ 10″
Clam shells (right) 3 20″ 10″
Band pull aparts 3 20″ 10″
Jumping jacks 3 20″ 10″
Hurricane
A1- Run 3 100M
A2- Lateral band walk 3 15ea
A3- MB UH throw 3 12
A4- DB scap raise 3 15
B1- Run 3 200M
B2- Goblet squat 3 15
B3- SA KB clean 3 12ea
B4- SA band row 3 15ea
C1- Run 3 100M
C2- SL RDL 3 12ea
C3- Mtn. climbers 3 20ea
C4- Band rear delt. Flies 3 15
Abs
High plank w/ alt. knee tuck 3 10ea
Penguins 3 15ea
Plank w/ finger tap 3 10ea 60″