1. Superset – Agile strength – KB

Superset x 2

Agile Strength
Agile Strength improves our ability to produce force to generate and sustain momentum. Swings, Flows, Parkour, Gymnastics, and Dance all are techniques/strategies that improve our agile strength.
To sustain momentum, the body looks to capture potential energy from our elastic tissues (fascia, skin, ligaments and tendons) which reduces the amount of energy required to accomplish a momentum-based task. Strong, elastic tissues along with proper rhythm and timing are critical for Agile Strength.

LLT
Metabolic Conditioning Swing Switch
reps 10 per side
Tempo 4:2
Rest 30s
Set Reps Tempo Rest
1 10 per side 4:2 30s (h:m:s)
2 10 per side 4:2 30s (h:m:s)

Hold for 3-4s before moving to the next leg

LMT
Alternating KB Swing with Side Step
reps 10 per side
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 10 per side Moderate Controlled 30s (h:m:s)
2 10 per side Moderate Controlled 30s (h:m:s)