Giant set – Upper body – Movement strength 1

HIIT
Giant Set x 3

This set is focused on upper body training. The first two exercises are focused on upper back and lats in a more movement exercises orientation (focused on using the core) and the next two are movement of ground to stand through rotation/pull and push motions.
You can do this as supersets or as one giant-set.
Have minimum rest between exercises with 60s-90s rest between the sets.

UMT
Suspended 1Arm Row w/ Rotation
reps 6-12 per side
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 6-12 per side Moderate Controlled 15s (h:m:s)
2 6-12 per side Moderate Controlled 15s (h:m:s)
3 6-12 per side Moderate Controlled 15s (h:m:s)

Do one leg at the time and go into SL balance

LMT
KB Bentover Rotational Row
reps 6-12 per side
intensity 8-9
Tempo controlled
Rest 15s
Set Reps Intensity Tempo Rest
1 6-12 per side 8-9 RPE Controlled 15s (h:m:s)
2 6-12 per side 8-9 RPE Controlled 15s (h:m:s)
3 6-12 per side 8-9 RPE Controlled 15s (h:m:s)

Reach to the leg that is on the front and not to the other focusing on torso rotation

UMT
Lizard Get Up to SL Balance
reps 6-12 per side
load moderate
Tempo controlled
Rest 15s
Perform on one side first, or alternate sides
Set Reps Load Tempo Rest
1 6-12 per side Moderate Controlled 15s (h:m:s)
2 6-12 per side Moderate Controlled 15s (h:m:s)
3 6-12 per side Moderate Controlled 15s (h:m:s)

From the rotation go into pushups and than up to SL

LLT
DB Snatch Get Up
reps 6-12 per side
load moderate
Tempo controlled
Rest 60s-90s
Set Reps Load Tempo Rest
1 6-12 per side Moderate Controlled 60s-90s (h:m:s)
2 6-12 per side Moderate Controlled 60s-90s (h:m:s)
3 6-12 per side Moderate Controlled 60s-90s (h:m:s)