10.8.24. Renegade – Interval

Exercise Sets Reps Rest
Ladder Drills
Quick feet 1 2ea
Lateral quick feet 1 2ea
SL hops 1 2ea
SL lateral hops 1 2ea
In-in-out-out 1 2ea
lateral in-in-out-out 1 2ea
zig-zag hops 1 4
lateral zig zag hops 1 2ea
Mobility
LAX ball arch smash 1 60″ea
LAX ball glute smash 1 60″ea
Hurricane
A1- Run 3 100M
A2- DB Alt. Lateral lunge 3 15ea
A3- Hop ups 3 15
A4- DB bent-over row 3 15
B1- Run 3 100M
B2- DB squat to shoulder press 3 15
B3- High plank jacks 3 30
B4- Monster band biceps curl 3 15
C1- Run 3 100M
C2- DB RDL 3 15
C3- High knees 3 20ea
C4- Downward dog push ups 3 15
Abs
Plank w/ opp. Hip tap 3 10ea
Advanced bird dog 3 10ea
Mermaid sit-ups 3 10ea 60″