•Anaerobic Capacity/Power •Shuttles/suicides with 1:4/6 work rest ratio •Around 20/30s to 1.30s 4-6 reps per set, 2-4 sets •Total time – 15 to 20 minutes •Typically, HIIT and RSA fall into this category •Set up shuttle course that takes 20-30s to complete •5 groups, ensuring 1:4 ratio. •4-6 reps per set, 2-4 sets
in more ways than one
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in more ways than one
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