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week 4 wrkt 1

Timer Duration: 24:35 Rollover intervals for more details.

Exercises:
  • Warm Up
  • Rest
  • Chop Line
  • Knee Drops
  • Jump Squat
  • Clean
  • Burpees
  • 1 Foot Static Hold
  • Low Inin Outout
  • Sprinter
  • Static March
  • Cool Down/stretch
  • warm up 1:30
  • rest 0:30
  • chop line 0:20
  • rest 0:10
  • chop line 0:20
  • rest 0:10
  • chop line 0:20
  • rest 0:10
  • chop line 0:20
  • rest 0:10
  • knee drops 0:20
  • rest 0:10
  • chop line 0:20
  • rest 0:10
  • chop line 0:20
  • rest 0:10
  • chop line 0:20
  • rest 0:10
  • jump squat 0:20
  • rest 0:10
  • jump squat 0:20
  • rest 0:10
  • jump squat 0:20
  • rest 0:10
  • jump squat 0:20
  • rest 0:10
  • clean 0:20
  • rest 0:10
  • clean 0:20
  • rest 0:10
  • clean 0:20
  • rest 0:10
  • clean 0:20
  • rest 0:10
  • burpees 0:20
  • rest 0:10
  • burpees 0:20
  • rest 0:10
  • burpees 0:20
  • rest 0:10
  • burpees 0:20
  • rest 0:10
  • 1 foot static hold 0:20
  • rest 0:10
  • 1 foot static hold 0:20
  • rest 0:10
  • 1 foot static hold 0:20
  • rest 0:10
  • 1 foot static hold 0:20
  • rest 0:10
  • low inin outout 0:20
  • rest 0:10
  • low inin outout 0:20
  • rest 0:10
  • low inin outout 0:20
  • rest 0:10
  • low inin outout 0:20
  • rest 0:10
  • sprinter 0:20
  • rest 0:10
  • sprinter 0:20
  • rest 0:10
  • sprinter 0:20
  • rest 0:10
  • sprinter 0:20
  • rest 1:30
  • static march 0:45
  • rest 0:15
  • static march 0:45
  • rest 0:15
  • static march 0:45
  • rest 0:15
  • static march 0:45
  • cool down/stretch 1:30

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The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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