6.7.18. Renegade – Interval

Exercise Sets Reps Rest
Warm up
Mod. sprawl & stand+ Butt kickers+ Butterfly stretch 2 20″ea
Iso. Hip bridge w/ crossover reach+ Carioca + Seated hami stretch 2 20″ea
“L” stretch + shuffle + Band lat. Stretch 2 20″ea
Downward dog push-ups+ Pogo hops+ Cat/cow 2 20″ea
Abs
Lying ab brace 3 25″
High pledge plank 3 10ea
Ab snails 3 10 1′
Ladder (get as far as you can in 20 minutes)
A1- High knees 20/18/16/14ea…
A2- Box jumps 5
A3- TRX row 20/18/16/14…
A4- Full KB raise 5
A5- Band SL hip extension 20/18/16/14ea…
A6- Calorie Row 5 calories
Timed Reps
B1- KB goblet clean 3 20″ 10″
B2- Jumping jacks 3 20″ 10″
B3- MB Reverse OH throw 3 20″ 10″
B4- Sled push 3 20″ 10″
B5- Bottom push-up hold 3 20″ 45″