Strength Tri-set (loaded)

Tri-Set x 1

This block consists of three exercises performed in a circuit style. Take a water break after each round and repeat.

This block needs 4-7kg dead ball (not hard medicineball)

LMT
Lateral Lunge, Halo
time 8-12
weight_kgs 5-10
Tempo controlled
Rest Self-selected
Set Time Weight Tempo Rest
1 8-12 h:m:s 5-10 kgs Controlled Self-selected (h:m:s)

Use 5 (start) or 10kg plate

LMT
Half Knee, 1-Arm Anterior Press
reps 10 each side
load moderate
Tempo controlled
Rest Self-selected
Set Reps Load Tempo Rest
1 10 each side Moderate Controlled Self-selected (h:m:s)

Focus on spine rotation

LMT
J-Posterior Lunge, Medial Deadlift
reps 10 in total
weight_kgs 4-7
Tempo controlled
Rest Self-selected
Set Reps Weight Tempo Rest
1 10 in total 4-7 kgs Controlled Self-selected (h:m:s)

IMPORTANT: Before putting down and pick up, slide pelvis to the side to create space