2.22.24. Renegade – Interval

Exercise Sets Reps Rest
You-go-I-go
Rower 4 30″
MB slams 4 30″
BW squat 4 30″
Mobility
Elbow/instep/rotation 8ea
Bent-over shoulder circles 10cw/10ccw each arm
Ankle circles 10cw/10ccw each ankle
Pyramid
A1- Double Knee tuck jumps 2/4/6/8/10/12/10/8/6/4/2
A2- Double KB clean 12/10/8/6/4/2/4/6/8/10/12
Timed Circuits (2 minutes on/ 1 minute off)
B1- Traveling lunge 4 10ea
B2- Squat rack inverted row 4 15
B3- Band biceps curl 4 15
B4- Wide outs 4 until 2 minutes are up 1 minute
C1- Lateral mini band walk 4 15ea
C2- Monster band shoulder press 4 15
C3- KB RDL 4 15
C4- Sit-outs 4 until 2 minutes are up 1 minute