2.28.19. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR Back + Bent-over thoracic rotation 1 60″+ 10ea
SMR quads + Spiderman climb 1 60″ + 10ea
SMR adductors + Egyptians 1 60″EA+10ea
SMR Glutes + Side/side heat TILT 1 60″EA+8ea
Activation: You-Go-I-Go
Hop-ups 3 10
Band lat. Pulldown 3 10
BW Alt. Reverse lunge 3 5ea
SA Band shoulder press 3 5ea
MET CON (get as far as you can in 20 minutes)
A1- BW Elevated split squat 20/18/16/14…EA
A2- Pull-ups 5
A3- MB slams 20/18/16/14…
A4- Burpees 5
A5- Toe Touches 20/18/16/14EA…
A6- SA DB snatch 5EA 30″
**2-minute rest, after completing all 20 minutes of work*
Abs
B1- SA Racked KB walk 3 1L EA.
B2- SB roll-out 3 10
B3- 1/2 kneeling KB windmill 3 8ea 60″