8.20.24. Renegade – Interval

Exercise Sets Reps Rest
SMR & Mobility
SMR Back + 1/2 kneeling thoracic rotation 60″+10ea
SMR IT bands + Open the gate 45″ea+10ea
SMR lats + Wall slides 45″ea+15
SMR quads+ Ankle walk 60″+10ea
Activation
Plate running drill 2 15ea
Monster band chest press 2 10
Monster band shoulder press 2 10
Chipper
A1- Run/row 1 800M
A2- Pull ups 1 50
A3- Dbl. KB clean and press 1 50
A4- Push ups 1 50
A5- Run/ row 1 800M
MET CON
B1- 30ea Mtn. climbers + DB pullover, until time 2 60″
B2- 15ea Standing Monster band SL hip extension + Singles 2 60″ 60″
C1- Lateral bounds 2 60″
C2- 15 Monster band biceps curl + Traveling lunge, until time 2 60″ 60″