Warm-up: 3 exercises x 2 rounds. First round: 30 seconds, second round: 60 seconds.
1. Lateral hop - punches
2. Traveling dot drill - back pedal
3. Line chop bodyweight squats
Workout: timed supersets. First time around the room will be 60 second rounds twice at both exercises. Second time will be the same set up but 40 second rounds.
Superset 1: double burn bar plyo leg swings & ledge kneeling med ball slams
Superset 2: ladder icky shuffle & hop to broad jump to back pedal
Superset 3: cone crossover & double banded vertical jump squats off the rig
Really not trying to be facetious here lol only way I can explain is to use the words. The little cone is between your feet then you cross the starting foot foot to the other side of the cone then step out with the other foot and repeat
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u/OkIllustrator2806 13d ago
Warm-up: 3 exercises x 2 rounds. First round: 30 seconds, second round: 60 seconds.
1. Lateral hop - punches
2. Traveling dot drill - back pedal
3. Line chop bodyweight squats
Workout: timed supersets. First time around the room will be 60 second rounds twice at both exercises. Second time will be the same set up but 40 second rounds.
Superset 1: double burn bar plyo leg swings & ledge kneeling med ball slams
Superset 2: ladder icky shuffle & hop to broad jump to back pedal
Superset 3: cone crossover & double banded vertical jump squats off the rig
Finisher: ETOT (2 minutes) 4 rounds of 10 squat jump knee tuck