notes
Speed-focused session blending explosive movements with full body integration.
12
mvmts
27
sets
curated by
architect
movements
Circuit WU — 2 rounds
01
90/90s
set 1
intensity
75%
set 2
intensity
75%
02
aligned hip airplanes
set 3
intensity
75%
set 4
intensity
75%
03
arm circles
set 5
intensity
75%
set 6
intensity
75%
04
single leg contralateral rdl
set 7
intensity
70%
reps
8
set 8
intensity
70%
reps
8
set 9
intensity
70%
reps
8
3x8/leg @ 70% Intent
05
lateral slider lunges
set 10
intensity
65%
reps
10
set 11
intensity
65%
reps
10
set 12
intensity
65%
reps
10
3x10/side @ 65% Intent
06
rotational landmine press
set 13
intensity
65%
reps
10
set 14
intensity
65%
reps
10
set 15
intensity
65%
reps
10
3x10/side @ 65% Intent
K
created by
kanchana nawarathna
@knacho