MOVE Run Tri-Set (Exchange +Agility + Linear)
Tri-Set
x 4
ULT
MOVE Split Stance Exchange
time
10 sec
intensity
7-8
Tempo
controlled
Rest
20 sec
time
10 sec
intensity
7-8
Tempo
controlled
Rest
20 sec
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 sec h:m:s | 7-8 RPE | Controlled | 20 sec (h:m:s) |
| 2 | 10 sec h:m:s | 7-8 RPE | Controlled | 20 sec (h:m:s) |
| 3 | 10 sec h:m:s | 7-8 RPE | Controlled | 20 sec (h:m:s) |
| 4 | 10 sec h:m:s | 7-8 RPE | Controlled | 20 sec (h:m:s) |
UMT
MOVE Zig Zag Run
time
10 sec
intensity
7-8
Tempo
controlled
Rest
20 sec
time
10 sec
intensity
7-8
Tempo
controlled
Rest
20 sec
Accelerate, Decelerate, Change Directions
Stay low when changing directions. Prepare the feet to cut
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 sec h:m:s | 7-8 RPE | Controlled | 20 sec (h:m:s) |
| 2 | 10 sec h:m:s | 7-8 RPE | Controlled | 20 sec (h:m:s) |
| 3 | 10 sec h:m:s | 7-8 RPE | Controlled | 20 sec (h:m:s) |
| 4 | 10 sec h:m:s | 7-8 RPE | Controlled | 20 sec (h:m:s) |