Workout of the Week
Workout length:
Exercises:
1. Figure 8 whips
2. Rapid linear step over to sprint
3. Single waves speed legs
4. High knees between 2 dots
5. Kneeling ultimate warrior (switch sides each round)
INTERVAL protocol:
Work: 40 seconds
Rest: 20 seconds
Repeat: 4 rounds
Intensity:
GREEN = ADVANCED (SPEED & COORDINATION) – aim is progress with foundational moves and change conditions within those exercises + learning some new more advanced movements with elastic resistance. The aim is to develop speed and coordination skills. Perform exercises in fast pace, with low resistance applied and focusing on great technique and upper/lower body coordination while performing exercises.
