UNIFORM

Exercises:

1. Double skater

2. Cross speed legs single waves

3. Figure 8 whips (with power)

4. Half-kneeling ultimate warrior (switch sides every round)

5. Burpee acceleration

Ladder protocol: Perform all exercises within 1st round for 20 seconds, all exercises within 2nd round for 25 seconds, 3rd round for 30 seconds, 4th round for 35 seconds and last round for 40 seconds. Rest for 20 seconds between exercises.

Repeat: 5 times