Functional Fitness Tri-Set A

SIIT
Tri-Set x 3

Perform each exercise once before moving on to the next exercise. Repeat circuit 3x.
Perform each exercise one at a time to a max intensity of a 5-7 on the Rate of Perceived Exertion Scale (RPE) which is your subjective assessment of intensity based on a 1-10 scale, 10 being most intense.

ULT
Bodyweight Cardio Complex A
reps 10-15
load moderate
Tempo controlled
Rest 0s - 20s
A full body sequence to incorporates a step up, pushup, shuffle and breakdown in the sagittal plane.
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled 0s - 20s (h:m:s)
2 10-15 Moderate Controlled 0s - 20s (h:m:s)
3 10-15 Moderate Controlled 0s - 20s (h:m:s)
UMT
Elevated Underswitch
reps 5 each
load moderate
Tempo controlled
Rest 0s - 20s
Set Reps Load Tempo Rest
1 5 each Moderate Controlled 0s - 20s (h:m:s)
2 5 each Moderate Controlled 0s - 20s (h:m:s)
3 5 each Moderate Controlled 0s - 20s (h:m:s)

Use an elevated surface if necessary

LLT
TRX Row
reps 6-15
weight_lbs 100
Tempo controlled
Rest 0s - 20s
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 Weight Tempo Rest
1 6-15 100 lbs Controlled 0s - 20s (h:m:s)
2 6-15 100 lbs Controlled 0s - 20s (h:m:s)
3 6-15 100 lbs Controlled 0s - 20s (h:m:s)

work up to 15 reps