ULT->LLT Quickness AMRAP

HISS
Giant Set x 1

Repeat these four exercises for 3-5 rounds. Each exercise lasts for 20 seconds, followed by a 10-second rest. After completing the four exercises, take a 60-second break, then repeat.

ULT
3-Count High Knees
time 20s
intensity 10
Tempo explosive
Rest 10s
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
Set Time Intensity Tempo Rest
1 20s h:m:s 10 RPE Explosive 10s (h:m:s)
ULT
Prone Hand Over the lines Side
time 20s
intensity 10
Tempo fast
Rest 10s
Develops fine motor control at the hands and primes the body for coordinated use of them.
Set Time Intensity Tempo Rest
1 20s h:m:s 10 RPE Fast 10s (h:m:s)
LLT
Band Resisted Quick Feet
reps 20s
intensity 10
Tempo fast
Rest 10s
Develops positional stability and enhances quickness and coordination at the feet.
Set Reps Intensity Tempo Rest
1 20s 10 RPE Fast 10s (h:m:s)
LLT
Reverse 2-Arm Row
time 20s
intensity 10
Tempo fast
Rest 60s
A dynamic full body exercise that enhances upper body endurance and/or power while coordinating movement in the sagittal plane.
Set Time Intensity Tempo Rest
1 20s h:m:s 10 RPE Fast 60s (h:m:s)