Set	time	Rest
1	3 minutes	10 sec

Set	reps	Tempo	Rest
1	15	fast	20
2	15	fast	20

Set	reps	Tempo	Rest
1	12	controlled	15
2	12	controlled	15

Set	reps	Tempo	Rest
1	10	fast	20
2	10	fast	20

Set	reps	Tempo	Rest
1	10	controlled	15
2	10	controlled	15

Set	time	Tempo	Rest
1	45 seconds	fast	20
2	45 seconds	fast	20

Set	reps	Tempo	Rest
1	10	controlled	15
2	10	controlled	15

Set	time	Tempo
1	2 minute	slow

Set	time
1	2 minutes

LD – WOD – Movement Strength Add/Agile & Intro to Power

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

ULT
Skipping (no Rope)

Imagine you have a skipping rope

Set	Time	Rest
1	3 minutes h:m:s	10 sec (h:m:s)

ULT
IR Active Hamstring Stretch

Set	Reps
1	10

LAR UMT
Split Stance High Low Reach

Dynamic Stretch for the hamstrings and Hip Flexor.

Set	Reps
1	10

LLT
ViPR PRO Pre Position Triplane Foot Reaches

Set	Reps
1	10

use a dowel instead of a vipr

LMT
Type 2 Spinal Motion Percussive Exhalation

Set	Reps
1	5

UMT
Eye Tracking Lateral Lunge

Set	Reps
1	5

Workout Blocks

Working Block
Circuit x 2

LMT
Anterior Ice Skater Rainbow with Hold

reps 15

Tempo fast

Rest 20

Develops bottom to top coordination and enhances agility and neuromuscular control while loaded and moving forward

Set	Reps	Tempo	Rest
1	15	Fast	20 (h:m:s)
2	15	Fast	20 (h:m:s)

replace Vipr with a Dowel

ULT
LD – ULT – Anterior Lunge with Overhead Reach (Dowel)

reps 12

Tempo controlled

Rest 15

Set	Reps	Tempo	Rest
1	12	Controlled	15 (h:m:s)
2	12	Controlled	15 (h:m:s)

UMT
3-Point 1_2 Kneeling Lateral Bound w/ Hold

reps 10

Tempo fast

Rest 20

Develops bottom to top coordination and enhances deceleration and neuromuscular control in the frontal plane.

Set	Reps	Tempo	Rest
1	10	Fast	20 (h:m:s)
2	10	Fast	20 (h:m:s)

UMT
LD – UMT – lateral Bear Crawl with Elevated Birddog

reps 10

Tempo controlled

Rest 15

Set	Reps	Tempo	Rest
1	10	Controlled	15 (h:m:s)
2	10	Controlled	15 (h:m:s)

ULT
Breakdown

time 45 seconds

Tempo fast

Rest 20

Develop ground up neuromuscular control and enhance agility in the front to back directions.

Set	Time	Tempo	Rest
1	45 seconds h:m:s	Fast	20 (h:m:s)
2	45 seconds h:m:s	Fast	20 (h:m:s)

LLT
Loaded Forward Hop with Catch

reps 10

Tempo controlled

Rest 15

Develops neuromuscular control in the sagittal plane at impact while loaded.

Set	Reps	Tempo	Rest
1	10	Controlled	15 (h:m:s)
2	10	Controlled	15 (h:m:s)

You can perform with body weight only

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR LMT
ViPR PRO Dubstep Flow

Set	Time	Tempo
1	2 minute h:m:s	Slow

in this activity please use a dowel.
work on your rhythm and timing slow and controlled, with a focus on breathing.

ULT
4 Cycle Kneeling Breathing

Set	Time
1	2 minutes h:m:s

Warm-Up Blocks

Warmup Block Horizontal Loading

ULT Skipping (no Rope)

ULT IR Active Hamstring Stretch

LAR UMT Split Stance High Low Reach

LLT ViPR PRO Pre Position Triplane Foot Reaches

LMT Type 2 Spinal Motion Percussive Exhalation

UMT Eye Tracking Lateral Lunge

Workout Blocks

Working Block Circuit x 2

LMT Anterior Ice Skater Rainbow with Hold reps 15 Tempo fast Rest 20

ULT LD – ULT – Anterior Lunge with Overhead Reach (Dowel) reps 12 Tempo controlled Rest 15

UMT 3-Point 1_2 Kneeling Lateral Bound w/ Hold reps 10 Tempo fast Rest 20

UMT LD – UMT – lateral Bear Crawl with Elevated Birddog reps 10 Tempo controlled Rest 15

ULT Breakdown time 45 seconds Tempo fast Rest 20

LLT Loaded Forward Hop with Catch reps 10 Tempo controlled Rest 15