2x loaded linear exercises 20s on 10s off for 8 rounds
LLT HISS tabata
HISS
Superset
x 4
LLT
Long Arm KB Swings
time
20s
intensity
9-10
Tempo
explosive
Rest
10s
time
20s
intensity
9-10
Tempo
explosive
Rest
10s
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | 9-10 RPE | Explosive | 10s (h:m:s) |
| 2 | 20s h:m:s | 9-10 RPE | Explosive | 10s (h:m:s) |
| 3 | 20s h:m:s | 9-10 RPE | Explosive | 10s (h:m:s) |
| 4 | 20s h:m:s | 9-10 RPE | Explosive | 10s (h:m:s) |
LLT
ViPR PRO Sprint Backpedal Tilts
time
20s
intensity
9-10
Tempo
fast
Rest
10s
time
20s
intensity
9-10
Tempo
fast
Rest
10s
Develop rhythm and timing and enhance agility in the front to back directions under load.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20s h:m:s | 9-10 RPE | Fast | 10s (h:m:s) |
| 2 | 20s h:m:s | 9-10 RPE | Fast | 10s (h:m:s) |
| 3 | 20s h:m:s | 9-10 RPE | Fast | 10s (h:m:s) |
| 4 | 20s h:m:s | 9-10 RPE | Fast | 10s (h:m:s) |