4Q Core work – 1

HIIT

Giant Set x 1

ULT
Suspended SL Prone Push up to Get Up

reps 10

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	10	Controlled	15s (h:m:s)

LLT
Band Lateral Foot Reach with Anterior Ward

reps 10 per side

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	10 per side	Controlled	15s (h:m:s)

LMT
Band Transverse and Lateral Lunge with 1-Arm Row

reps 10

Tempo controlled

Rest 15s

A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.

Set	Reps	Tempo	Rest
1	10	Controlled	15s (h:m:s)

LLT
MB Half Kneeling OH Deadlift

reps 8 per side

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	8 per side	Controlled	60s (h:m:s)