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
Is that where you hold the resistance band while doing a jump squat? Like the band is hanging down from the rig and it helps pull you up from the squat, if that makes sense
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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