7.2.24. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR back+ Cat/cow 1 60″+15
SMR quads + Open the gate 1 60″+10ea
SMR hamis + SA big shoulder circles 1 60″ea + 5ea/5ea
SMR glutes + Ankle circles 1 60″ea + 10ea/10ea
Activation
BW SL box squat 3 7ea
BW Alt. Reverse lunge 3 7ea
Crab walk (F/B) 3 10ea/10ea
MET CON
A1- Side/side MB slams 5 15ea
A2- Alt. SA DB snatch 5 5ea
A3- Toe touches 5 15ea 45″
Circuit
B1- Farmer’s walk 3 100M
B2- DB/KB deadlift 3 25
B3- Rower or Run 3 500M or 1.5 building lap
B4- DB/KB racked squat 3 25 as needed