9.5.24. Renegade – Interval

Exercise Sets Reps Rest
Ladder Drills + Mobility
Jumping jacks 1 4
Icky shuffle 1 4
Backwards Icky shuffle 1 4
High knees 1 2ea
Spiderman climb 1 10ea
Lateral high knees 1 2ea
Skier hops 1 4
Backward skier hops 1 4
Muhammad Ali’s 1 2ea
Bent-over I’s, Y’s and T’s 1 10ea
CHAIN
A1- KB goblet clean to goblet squat to KB swing, repeat 8 30″ 30″
MET CON
B1- KB good morning 5 20
B2- DB press-out 5 20
B3- Rower sprint 5 200M
B4- Goblet split squat 5 10ea
B5- Alt. SA DB floor press 5 10ea
B6- Run 5 100M 60″
Abs
1/2 kneeling KB windmill 3 10ea
Knee grabs 3 10 30″