8.10.21. Renegade – Interval

Exercise Sets Reps Rest
Mobility
Windshield wipers 1 10ea
Foam roller thoracic spine curls 1 15
Foam roller snow angels 1 15
Knee drivers 1 10ea
Activation
Band ext. shoulder rotations 3 15ea
3-way lunge (forward, lateral, reverse) 3 5ea/5ea
Squat jumps 3 10
9 to 5
A1- Tall kneeling SA band row + Lateral leaps 9 9ea+9
B1- Split squat w/ biceps curl + High plank jacks 8 8ea+8
C1- SA DB clean + DB hip thrusters 7 7ea+7
D1- Wall ball + Alt. SA DB raise 6 6+6ea
E1- Goblet Ecc. Squat (5″ down) + Plate push 5 5+ 5W
abs
Plank w/ alt. SL raise 3to4 15ea
Russian twist 3to4 15ea
KB/DB OH walk 3to4 2L 45″