Workout of the week: YORK BLUE
Exercises:
1) Spiral waves out with squats
2) Spiral waves in with squats
3) Sitting asynchro snakes
4) Sitting synchro snakes
5) One rope slams
6) Isometric lateral hold with side steps (switch sides every round)
INTERVAL protocol:
Work: 20 seconds
Rest: 20 seconds
REPEAT: 4 rounds
Workout length: 15 minutes 40 seconds