1. 4Q Giant-set Movement strength combo

Giant Set x 3

4Q Giant-set Movement strength combo – Dead strength/odd position/Relative/Agile

ULT
Get Up to SL Balance
reps 8-10 per side
intensity 8/10
Tempo controlled
Rest 15s
Set Reps Intensity Tempo Rest
1 8-10 per side 8/10 RPE Controlled 15s (h:m:s)
2 8-10 per side 8/10 RPE Controlled 15s (h:m:s)
3 8-10 per side 9/10 RPE Controlled 15s (h:m:s)
LMT
Alternating Rotational Shift Reverse Lunge to OH Press
reps 10 Per Side
load light
Tempo controlled
Rest 155
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Reps Load Tempo Rest
1 10 Per Side Light Controlled 155 (h:m:s)
2 10 Per Side Light Controlled 155 (h:m:s)
3 10 Per Side Light Controlled 155 (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 10 per side
intensity 8/10
Tempo controlled
Rest 15s
Set Reps Intensity Tempo Rest
1 10 per side 8/10 RPE Controlled 15s (h:m:s)
2 10 per side 8/10 RPE Controlled 15s (h:m:s)
3 10 per side 9/10 RPE Controlled 15s (h:m:s)
LLT
Long Arm KB Swings
reps 20
load light
Tempo explosive
Rest 60s
Set Reps Load Tempo Rest
1 20 Light Explosive 60s (h:m:s)
2 20 Light Explosive 60s (h:m:s)
3 20 Light Explosive 60s (h:m:s)