8.27.24. Renegade – Interval

Exercise Sets Reps Rest
 Mobility
Knee drivers 1 10ea
Inch worm + Downward dog 1 10
Komodo dragon 1 10ea
Mod. Froggies 1 10
Partner Relay
Squat jump 4 5
Sprint 4 1L
Back pedal 4 1L
Grapevine 4 2L
High skip 4 1L
Reverse Froggies 4 1L partner
Mini AMRAPS
A1- Lateral leaps 6 mins 15ea
A2- TRX row 20
A3- Box jump 10
B1- Sled push 6 Mins 4L
B2- SA DB snatch 8ea
C1- Mini step hops 6 mins 20
C2- Tire sledgehammer 8ea
C3- Wall sit 30″
D1- Rower 6 mins 150M
D2- DB SL squat 8ea
Abs
Spiderman plank 3 10ea
Russian twist 3 15ea
SB body saw 3 12 60″