8.1.24. Renegade – Interval

Exercise Sets Reps Rest
Warm-up
Modified froggies 2 3ea
Egyptians 2 10ea
Monster band squat 2 10
Monster band shoulder press 2 10
Abs
High plank w/ KB pull-through 3 10ea
KB windmill 3 10ea
Lying flutter kicks 3 25ea 60″
Conditioning
A1- Run/Row 8 100M/130M
A2- DB clean and press 8 10
A3- SA KB racked walk 8 2L each
B1- Wall ball 4 20
B2- Lateral leaps 4 15ea
B3- Traveling lunge w/ OH plate hold 4 10ea
B4- Squat jumps 4 10 60-90″