11.4.21. Renegade – Interval

Exercise Sets Reps Rest
Ladder Drills
SL hops 1 2ea
Lateral SL hops 1 2ea
Grapevine 1 2ea
2in-2out 1 4
Lateral 2in-2out 1 2ea
Icky shuffle 1 4
Hop scotch 1 4
90 degree pivots 1 4
Mobility
Cat/cow 1 15
Seated ankle circles 1 10ea/10ea
SA big shoulder circles 1 8ea/8ea
Bench lateral step-overs 1 10ea
Circuits
A1- Battle rope raves + sled hand-over-hand pull + sled push 4 20+1L+1L
A2- DB SL hip thruster 4 10ea
A3- Bosu skier jumps 4 15ea
A4- Plate OH hold 4 45″
A5- Toe touches 4 20ea 60″
B1- Bike sprint 4 30″
B2- Push ups 4 15
B3- Bosu up-up-down-down 4 20
B4- KB sumo deadlift 4 20
B5- KB high pull 4 15 60″
Abs
Lateral band chop 3 12ea
Stir the pot 3 12ea
Lying ab brace 3 30″ 60″