2.29.24. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR calves + Knee drivers 30″ + 10ea
SMR hamis + snow angels 30″ + 10
SMR glutes + Open the gate 30″ea + 10ea
SMR back+ “T” spine 30″ + 10
SMR quads + Infant squat 30″ + 10
Activation: You-go-I-go
MB clean 2 10
Inch worm 2 5
MB RDL 2 10
Squat jump 2 10
Pyramid
A1- SA DB Snatch 2/4/6/8/10/12/10/8/6/4/2ea
A2- Hop-ups 12/10/8/6/4/2/4/6/8/10/12
Timed Reps
B1- KB RDL to goblet clean to OH press (CHAIN) 4 1′
B2- Band biceps curls + Alt. KB swing 4 1′ (15+swing to end of minute) 1′
C1- Dbl. KB clean to tall kneeling walk-up(CHAIN) 4 1′
C2- MB OH throw + out-out-in-in 4 1′ (10+ until end of minute) 1′