7.11.24. Renegade – Interval

Ladder Drills + mobility
SL hops 1 2ea
2 in- 2 out 1 4
1/2 kneeling thoracic rotation 1 10ea
2 in-2 out lateral 1 2ea
Icky shuffle 1 4
L stretch 1 10ea
Muhammad Ali’s 1 2ea
90 degree pivots 1 4
Shin box to kneel 1 5ea
Skier hops 1 4
Carioca/Grapevine 1 2ea
Knee drivers 1 10ea
Hurricane
A1- Singles 3 100
A2- Standing alt. SA band lat. Pulldown 3 15ea
A3- KB sumo DL 3 15
A4- MB UH throw 3 10
B1- Singles 3 100
B2- DB scap raise 3 15
B3- SB hami curl 3 15
B4- MB lateral throw 3 10ea
C1- Singles 3 100
C2- Band chest flies 3 15
C3- SL box squat 3 10ea
C4- Lying MB chest pass 3 15
Abs
D1- SA KB racked hold (left) 4 60″/45″/30″/15″ 60″/45″/30″/15″
D2- SA KB racked hold (right) 4 60″/45″/30″/15″ 60″/45″/30″/15″