9.19.24. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR back + 1/2 kneeling thoracic rotation 1 60″+10ea
SMR glutes + open the gate 1 45″ea+10ea
SMR calves + Knee drivers 1 60″+10ea
SMR hamis + Egyptians 1 45″ea+10ea
Activation
PVC RDL 3 10
SA DB upright row 3 8ea
Out-out-in-in 3 10
Complex
A1- 1 KB high pull + 1KB RDL + 1KB Bent-over row (go heavy) 5 8+8+8 60″
Buy in/Cash out
Buy in: Run/Row 1 600M
B1- Singles 4 50
B2- Single suitcase deadlift 4 10ea
B3- Same side lunge jumps 4 10ea
B4- Band chest press 4 20
B5- Plate to overhead 4 10 as needed
Cash out: Run/Row 1 600M
Abs
Lying ab brace 2 20″
Plank w/ hip tap 2 10ea 30″