LOWER – UPPER – LOWER Tri-set

Tri-Set x 1

This block consists of three exercise alternating between lower (2) and upper (1). Pay attention to different TEMPO and perform at least 3 rounds.

LLT
1 Leg Elevated Squat

reps 6-10 each side

load heavy

Tempo 4s down-1s hold -2s up

Set	Reps	Load	Tempo
1	6-10 each side	Heavy	4s down-1s hold -2s up

LMT
Half Knee, 1 Arm Rotational OH Lift (press)

reps 5-8 each side

load heavy

Tempo controlled

Set	Reps	Load	Tempo
1	5-8 each side	Heavy	Controlled

LMT
Traveling Lateral Lunge, Rotations

reps 10+10

load heavy

Tempo controlled

Set	Reps	Load	Tempo
1	10+10	Heavy	Controlled

Stay low the entire exercise (20x)