MOVE Strength Tri-Set (minimal equipment)

Tri-Set x 3

The first exercise should be performed with a 15s ISO hold, and then do the reps.
The 2nd exercise should be performed by pressing the elbows down and holding for 3 seconds.

ULT
MOVE Rearfoot Elevated Split Squat
reps 5 ea
0
Hold 15s
Rest 0
Use a 12 to 24" box. Smaller boxes tend to work better.
Set Reps Hold Rest
1 5 ea 15s h:m:s 0 (h:m:s)
2 5 ea 15s h:m:s 0 (h:m:s)
3 5 ea 15s h:m:s 0 (h:m:s)

Hold 15 s on the bottom of the split squat, then do your reps

ULT
MOVE Elbow Bridge
reps 8
Hold 3 sec
Rest 0
Push your elbows into the bench and hold for 2-3 seconds
Set Reps Hold Rest
1 8 3 sec h:m:s 0 (h:m:s)
2 8 3 sec h:m:s 0 (h:m:s)
3 8 3 sec h:m:s 0 (h:m:s)
ULT
MOVE Prone, H&F, Alt. Arm & Leg Ext.
reps 5 ea
Tempo controlled
Rest 60 sec
Set Reps Tempo Rest
1 5 ea Controlled 60 sec (h:m:s)
2 5 ea Controlled 60 sec (h:m:s)
3 5 ea Controlled 60 sec (h:m:s)