9.24.24. Renegade – Interval

Exercise Sets Reps Rest
Partner MB W.U.
MB slams 3 10
MB lateral throw 3 5ea
MB squat and chest pass 3 10
MB UH toss 3 10 30″
MET CON
A1- SB DB hip thruster 3 60″/45″/30″
A2- Shuffle 3 60″/45″/30″
A3- Band triceps push down 3 60″/45″/30″
A4- Rower sprint 3 60″/45″/30″ 60″/45″/30″
Circuit
B1- Battle rope mini waves + hand over hand sled pull + sled push 3to4 20+1L+1L
B2- Froggies 3to4 10
B3- Bosu up-up-down-down 3to4 15
B4- SA KB swing to row 3to4 10ea
B5-Skier jumps 3to4 15ea 60″
Abs
Hanging knee tucks 3 10to15
SB roll-out 3 10to15
V sit 3 30″ 60″