MOVE Upper Speed Primer

HIIT
Tri-Set x 2

The goal is to get the upper half moving fast with light loads. The intent should be about great speed & explosiveness but always with control.

LLT
DB SA Push Press
reps 4 ea
load moderate
Tempo explosive
Rest 15 sec
Use your whole body to make this movement explosive. Do 1 rep at time.
Set Reps Load Tempo Rest
1 4 ea Moderate Explosive 15 sec (h:m:s)
2 4 ea Moderate Explosive 15 sec (h:m:s)
LLT
MOVE Band (Horizontal) Speed Pull
reps 10
load moderate
Tempo fast
Rest 15 sec
Get tension on the band and pull as fast as possible. Make sure you have the right amount of tension. Too little and it will hurt your joints. Too much and you won't move.
Set Reps Load Tempo Rest
1 10 Moderate Fast 15 sec (h:m:s)
2 10 Moderate Fast 15 sec (h:m:s)
LMT
MOVE MB // to Wall, Rotate Throw
reps 2
load light
Tempo explosive
Rest 60 sec.
Set Reps Load Tempo Rest
1 2 Light Explosive 60 sec. (h:m:s)
2 2 Light Explosive 60 sec. (h:m:s)