3.5.24. Renegade – Interval

Exercise Sets Reps Rest
Warm-up:
Jump rope 3 50
Scaption, from toes 3 10
Jump rope 3 50
Forward lunge with elbow/instep / thoracic rotation 3 5ea
Jump rope 3 50
Cossack squat 3 10ea 30″
Stretch
Child’s pose w/ shoulder stretch 1 30″ea
Sampson stretch 1 30″ea
Seated Hami stretch 1 60″
Ladder: Add-on (add 1 exercises every set(A1; A2+A1; A3+A2+A1′; etc.…..))
A1- Turf sprint 1 lap
A2- Roll-to-elbow 2ea
A3- Triceps dips 3
A4- MB Reverse OH throw 4
A5- KB high pull 5
A6- Band SL hip extension 6ea
A7- KB American swings 7
A8- High knees 8ea
A9- Band chest press 9
A10- SL lateral line hops 10ea/10ea as needed
Abs
B1- Side plank 3 30″ea
B2- Partner throw downs 3 15
B3- Spiderman plank 3 10ea 1′