Front Range Virtual Training Center Cardio Workout

Dalton takes you through the 4 different series of movements that you will be doing for todays cardio workout. Below is the series of movements that you will do for todays workout.
Take 10 seconds between each "point".
Day 1
Back row SA, RA, SA, SB
Front row SA then rest for 1 minute
Front row SA, RA, RA rest for 45 seconds
Front row RA, SB, SB, RB
Back row SA rest for 1 minute
Back row SA, RA, RB, RB
Back Row Sequence
Serve A- Serve, defensive move, cover left front, back to base, split step to right side of court, cover to right front, back to base. 3 times through
Receive A- Receive serve, cover to right front, back to base, split step to left side of court, cover to left front, back to base. 3 times through
Serve B- Serve, Defense in quick spot, split step to left side line, back to base, split step to right sideline, back to base split step to left sideline, back to base split step to right sideline. 3 times through
Receive B- Receive serve, cover middle front, split step cover right front, split step cover middle, back to base, split step cover left, back to base. 3 times through
Front Row Sequence
Serve A- Block middle, off blocker defense transition, block to outside, transition off net, approach and attack. 3 times through
Receive A- Receive serve, approach to net and attack, block to your right side of court, transition off net, approach to net and attack. 3 times through
Serve B- Block left, block right, transition off approach to net, block left, block right, transition off and approach to net. 3 times through.
Receive B- Receive serve, cover middle, block left, transition off approach to net, transition off and approach to net. 3 times through.