MOVE HISS 4Q Agile/Relative Strength 10 Min AMRAP

HISS
Circuit x 1

Perform 10 reps of the first 4 exercises as fast as possible, then run 400ft. Repeat this circuit and see how many circuits you can complete in a 10 min window (i.e. little to no rest!). Do not compromise form/technique to get the job done.

LLT
MOVE KB Swing
reps 10
load moderate
Tempo fast
Set Reps Load Tempo
1 10 Moderate Fast

Use 10 lb Db's

UMT
MOVE Lateral Hand & Foot Step Push-Up
reps 10
Set Reps
1 10

Go to Kneeling or use a sturdy bench or chair to create an incline to make easier.

If the push up is not possible. Just do the hand & foot walk and return home. Alternate sides.

ULT
MOVE Reverse Lunge Toe Touch
reps 10
Tempo fast
Set Reps Tempo
1 10 Fast
LMT
MOVE Lateral Bound Continuous w/Cross Reach
reps 10
load light
Tempo fast
Set Reps Load Tempo
1 10 Light Fast

Add DB Cross Reach

ULT
Woodway Treadmill Run
time 30s
intensity 9-10
Tempo fast
Set Time Intensity Tempo
1 30s h:m:s 9-10 RPE Fast

do not follow the video protocol