9.10.24. Renegade – Interval

Exercise Sets Reps Rest
Animal Walks
Tiger crawl 1 1L
Inch worm 1 1L
Lateral bear crawl (left) 1 1L
Lateral bear crawl (right) 1 1L
Chimp walk 1 1L
Mobility
Foam roller T spine 2 10
Foam roller Snow angels 2 10
F/B hip swings 2 10ea
Ankle Circles 2 5ea/5ea
MET CON
A1- Run 1 1 building lap
A2- UH pull ups 1 15 as needed
B1- Spiderman push-ups 2 10ea
B2- Traveling lunge w/ DB biceps curl 2 2L as needed
C1- SL box squat 3 15ea
C2- Lateral line hops 3 25ea as needed
D1- Spiderman push ups 2 10ea
D2- Traveling lunge w/ DB biceps curl 2 2L as needed
E1- Run 1 1 building lap
E2- UH pull ups 1 15 as needed
Get as far up ladder as you can w/ time left
F1- SA DB push press 2ea/3ea/4ea…
F2- High T plank 2/3/4ea…
F3- Dbl. knee tuck jumps 2/3/4…
F4- Band high/low chop 2ea/3ea/4ea…
F5-DB roll-backs 2/3/4…
F6- Lying leg raise 2/3/4…
F7- Burpees 2/3/4… as needed