Week 22/2019: Legs, legs, legs. SAQ drills for higher speed in forward-back and lateral axis. Do 8 reps for the exercise followed by 20 sec reps. Take a longer rest before starting the next round to fully recover for another push.
Exercises:
1. High knees between 2 dots
2. Shuffles between 2 dots (switch sides each round)
3. High knees backwards between 2 dots
4. Acceleration around the cone
5. Acceleration jump
REPS INTERVAL protocol:
Work: 8 reps Rest: 20 seconds
Repeat: 4 rounds
Workout length: approx. 20 minutes