Boston Green

Workout of the Week

Workout length:

19 minutes 40 seconds

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.

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