Total Body Strength Endurance Tri-Set (copy)

Tri-Set x 3
UMT
[J] – Hip Opener Get Up
reps 4 each
Tempo controlled
Rest 0s
Set Reps Tempo Rest
1 4 each Controlled 0s (h:m:s)
2 4 each Controlled 0s (h:m:s)
3 4 each Controlled 0s (h:m:s)
LLT
TRX Row
reps 12-20
Tempo controlled
Rest 0s
Grab the handles, lean back, "lock the shoulders in" by lifting the chest and pulling the arms into the shoulder sockets by tensing the muscles of the upper back and retracting the shoulder blades. Pull in your belly button. This is your starting position. Now, without letting the tension go in your upper back muscles, extend and bend your arms at the elbow to perform the row -- drawing hands to ribcage with each rep. Do not shrug the shoulders.
Set Reps Tempo Rest
1 12-20 Controlled 0s (h:m:s)
2 12-20 Controlled 0s (h:m:s)
3 12-20 Controlled 0s (h:m:s)
ULT
Elevated Push Up
reps 12-20
Tempo controlled
Rest 60s
Set Reps Tempo Rest
1 12-20 Controlled 60s (h:m:s)
2 12-20 Controlled 60s (h:m:s)
3 12-20 Controlled 60s (h:m:s)