7.25.24. Renegade – Interval

Exercise Sets Reps Rest
Warm-up (2 people per group)
Group 1: Fish game (4 mins)
Group 2: Mobility (4 mins.) coach’s choice
Group 3: 10-12% incline TM power walk (4 mins)
Group 4: Child’s pose w/ SA shoulder stretch x45″ea; Lying figure 4 x60″ea
Combos
A1- Run 1 400M
A2- Band SL hip extension 4 15ea
A3-  Wall ball 4 15
B1- Run 1 400M
B2- MB Reverse OH throw 4 15
B3- Downward dog push-ups 4 10
C1- Run 1 400M
C2- SA KB swing w/ row 4 10ea
C3- Goblet squat 4 15
100 Challenge
D1- 2KB high pull 3 25
D2- Band rear delt. Flies 3 25
D3- MB slams 3 25
D4- High knees 3 25 60″