ViPR PRO 20 min AMRAP AD

HIIT
Tri-Set x 4

As many rounds as possible (AMRAP) within 20 minutes. Minimal rest between sets, practice percussive exhalations during brief periods of rest to off load increased co2 within the blood. Example: Sniff in through nose twice and exhale 3-7 times and repeat.

LLT
ViPR PRO Lunge/Uppercut Walking
reps 8-10
Tempo fast
Set Reps Tempo
1 8-10 Fast
2 8-10 Fast
3 8-10 Fast
4 8-10 Fast
UMT
Plyo Skater
reps 3-6
Tempo explosive
Develops dynamic balance and agility in the frontal plane.
Set Reps Tempo
1 3-6 Explosive
2 3-6 Explosive
3 3-6 Explosive
4 3-6 Explosive
LMT
ViPR PRO Lunge/Thread needle
reps 10-12
Tempo fast
ViPR PRO LMT thread the needle with lateral lunge. Whole body deceleration strength in the frontal plane.
Set Reps Tempo
1 10-12 Fast
2 10-12 Fast
3 10-12 Fast
4 10-12 Fast