CARDIO: Hinge | Rotation | Lunge | Plank 3.

Horizontal Loading

This is a descending protocol. Start each drill with 10 reps and go down by 1. Complete ASAP.

LLT LAR
Hinge to Posterior Step, Type 2 Opener
reps 10, 9, 8, 7...1
weight_kgs 6-10
Tempo fast
Set Reps Weight Tempo
1 10, 9, 8, 7...1 6-10 kgs Fast

Perform hinge when transitioning between sides.

LMT
Hops to Split Drop, Rotational Punches
reps 10, 9, 8, 7...1
weight_kgs 4-8
Tempo fast
Set Reps Weight Tempo
1 10, 9, 8, 7...1 4-8 kgs Fast

Rotate both feet when punching, keep spine long

LMT
Quick Splits Lunge Pivot, Tilt
reps 10, 9, 8, 7...1
weight_kgs Any
Tempo fast
Set Reps Weight Tempo
1 10, 9, 8, 7...1 Any kgs Fast

Keep your feet moving

LLT
Supine, Prepositioned Crunch
reps 10, 9, 8, 7...1
weight_kgs 4-8
Tempo controlled
Set Reps Weight Tempo
1 10, 9, 8, 7...1 4-8 kgs Controlled

Change ViPR PRO sides every round