9.26.24. Renegade – Interval

Exercise Sets Reps Rest
Mobility
PVC pass-through 2 10
Leg cradle 2 5ea
Bent-over thoracic rotation 2 5ea
Activation
BW Traveling lunge 3 2L
Alt. SA band row 3 10ea
Squat jumps 3 10
F/B line hops 3 10ea
AMRAP 20
A1- TRX/ring SL squat AMRAP 20/18/16/14 EACH…
A2- Depth jump to broad jump 20 mins 5
A3- BB inverted row 20/18/16/14…
A4- SA DB snatch 5ea
A5- Toe touches 20/18/16/14 EACH…
A6- Heavy KB goblet clean 5 as needed
Abs
High pledge plank 4 10ea
Hollow body hold 4 20″
SB body saw 4 12 60″
Stretch