ZS – Pull, Balance, Pivot – Strength, Agility

Tri-Set x 4

LLT
Seated Cable Row

reps 10

load heavy

Tempo controlled

Set	Reps	Load	Tempo
1	10	Heavy	Controlled
2	10	Heavy	Controlled
3	10	Heavy	Controlled
4	10	Heavy	Controlled

UMT
Alternating SL Rotational Quarter Squat Touchdown

reps 10 each

Tempo controlled

Set	Reps	Tempo
1	10 each	Controlled
2	10 each	Controlled
3	10 each	Controlled
4	10 each	Controlled

UMT
Jump – Step, Pivot, Gather

reps 6

Tempo explosive

Rest 60 seconds

Set	Reps	Tempo	Rest
1	6	Explosive	60 seconds (h:m:s)
2	6	Explosive	60 seconds (h:m:s)
3	6	Explosive	60 seconds (h:m:s)
4	6	Explosive	60 seconds (h:m:s)