Push/Pull Upper extremity to a whole body movement submax

Tri-Set x 3
ULT
[J] – Push Up to Step
reps 6 per side
intensity 9
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 6 per side 9 RPE Controlled 30s (h:m:s)
2 6 per side 9 RPE Controlled 30s (h:m:s)
3 6 per side 9 RPE Controlled 30s (h:m:s)
LMT
1-Arm Pulldown with rotation
reps 6-8
load moderate
Tempo controlled
Rest 60s-90s
Set Reps Load Tempo Rest
1 6-8 Moderate Controlled 60s-90s (h:m:s)
2 6-8 Moderate Controlled 60s-90s (h:m:s)
3 6-8 Moderate Controlled 60s-90s (h:m:s)
LMT
Landmine Row to Side Press
reps 6-8 per side
load moderate
Tempo explosive
Set Reps Load Tempo
1 6-8 per side Moderate Explosive
2 6-8 per side Moderate Explosive
3 6-8 per side Moderate Explosive