9.30.24. Renegade – Interval

Exercise Sets Reps Rest
E30″on30″
M1- PVC RDL 3 10
M2- Band internal shoulder rotation (left) 3 10
M3- Band internal shoulder rotation (right) 3 10
M4- Calf raises 3 15
Mobility
Cat/cow 1 15
Mod. Sprawl and stand 1 5ea
L stretch 1 10ea
Ankle circles 1 10ea/10ea
Tabata
A1- SA KB clean w/ reverse lunge (right) 4 20″ 10″
A2- SA KB clean w/ reverse lunge (left) 4 20″ 10″
2 min. on/ 2 min. off
B1- UH pull ups 3 10
B2- Goblet good morning w/ OH press 12
B3- Row/bike/run until end of 2 mins. 2 mins
C1- Plate push 3 6W
C2- Singles 80
C3- Band triceps push down until end of 2 mins. 2 mins
Tabata
C1- Wide outs 4 20″ 10″
C2- Squat to MB 4 20″ 10″
Abs
Side lying hip extension w/ kick-through 2 10ea
Russian twist 2 15ea 30″