Speed is the ability to activate your muscles as fast as possible. It takes time to develop and it needs smart, targeted exercises that help affect changes in the muscle fibers at a cellular level. Speed +1 is a workout that helps you do all that. Attention to form in each exercise is important. You need to then execute each one as fast as possible without breaking form. Add EC and you also test your cardiovascular system and aerobic capacity.
Extra Credit: 1 minute rest between sets.