8.13.24. Renegade – Interval

Exercise Sets Reps Rest
Line drills
1&4 1 30″
2&3 1 30″
Dynamic front rack stretch 1 30″
1,2,4 1 30″
2,1,3 1 30″
Ankle circles 1 15″ea/15″ea
1,3,4,2 1 30″
2,4,3,1 1 30″
Sit to stand 1 30″
1,2,3,4 1 30″
2,1,4,3 1 30″
Iso. Hip bridge w/ crossover reach 1 30″
Hurricane
A1- Sled push 3 2L
A2- Decline lying SL hip bridge 3 15ea
A3- Full KB raise 3 15
A4- Band biceps curl 3 15
B1- Sled push 3 3L
B2- 1-1/4 goblet squat 3 15
B3- Donkey kicks 3 10ea
B4- Renegade row 3 8ea
C1- Sled push 3 2L
C2- DB sumo deadlift 3 15
C3- X hops 3 20
C4- DB press out 3 20
Abs
Plank w/ lateral toe tap 3 15ea
Dead bug 3 10ea
Plank walk-up 3 5ea 60″