4.16.24. Renegade – Interval

Exercise Sets Reps Rest
SMR
LAX ball glute smash 1 90″ea
LAX ball pec smash 1 60″ea
Activation
Infant squat 2 5
SL box squat 2 10ea
Band chest flies 2 15
Downward dog push ups 2 5
Wide-outs 2 15
EMOM
M1- SA DB snatch 4 8ea
M2- TM hill sprint 4 30″
M3- Push-ups 4 12
M4- BW SL squat (left) 4 30″
M5- BW SL squat (right) 4 30″
You-go-I-go
A1- Landmine squat to press 4 15
A2- MB Reverse OH throw 4 10
A3- Jumping jacks + grapevine 4 15+2L
A4- Bear crawl w/ MB roll 4 1/2 L
A5- SL lateral line hops 4 15ea 30″
Abs
B1- Hollow body hold 3 30″
B2- Spiderman plank 3 10ea 45″