30 seconds work, 30 seconds rest for 6 minutes consecutively
3 rounds in total, 2 minutes rest in between sets
GSZ 30/30 SIIT Band
SIIT
Circuit
x 2
LLT
Band 1/2 Kneeling “Y”
time
30s
Tempo
controlled
Rest
30s
time
30s
Tempo
controlled
Rest
30s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30s h:m:s | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | Controlled | 30s (h:m:s) |
ULT
BW Squat (Sit and Reach)
time
30s
Tempo
controlled
Rest
30s
time
30s
Tempo
controlled
Rest
30s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30s h:m:s | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | Controlled | 30s (h:m:s) |
LLT
Band Seated Row
time
30s
Tempo
slow
Rest
30s
time
30s
Tempo
slow
Rest
30s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30s h:m:s | Slow | 30s (h:m:s) |
| 2 | 30s h:m:s | Slow | 30s (h:m:s) |
UMT
Lateral Lunge
time
30s
Tempo
controlled
Rest
30s
time
30s
Tempo
controlled
Rest
30s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30s h:m:s | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | Controlled | 30s (h:m:s) |
ULT
Fundamental Get Up
time
30s
Tempo
controlled
Rest
30s
time
30s
Tempo
controlled
Rest
30s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30s h:m:s | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | Controlled | 30s (h:m:s) |
LMT
Band Transverse Lunge Pull Out
time
30s
Tempo
controlled
Rest
30s
time
30s
Tempo
controlled
Rest
30s
Start with feet hip-width apart and holding the band in front of you. Perform a Transverse Lunge while pulling the band apart and touching your chest.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30s h:m:s | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | Controlled | 30s (h:m:s) |