MOVE Strength Endurance Superset

Superset x 2
LMT
MOVE 1/2 Kn. Diagonal to Vertical Spiral Reach
reps 5 ea arm
load light
Tempo controlled
Rest 0-15 s
Rotate your wrist as you reach. Sequence with reaching diagonally and then vertical.
Set Reps Load Tempo Rest
1 5 ea arm Light Controlled 0-15 s (h:m:s)
2 5 ea arm Light Controlled 0-15 s (h:m:s)

Use a 5-15lb db

ULT
MOVE Iso-Lunge
reps 1 ea
time 30 sec
Rest 30s
Hold the bottom position of a low lunge. Stay long and not too squatty. Keep your torso upright. Pull the heel of the front foot towards your body. This will create tension in the hamstrings. Create a squeeze on the front and backside of the opposite hip! Hold the position and breath. If you can't hold position. Stop the time. Reset and continue. Maintaining a good position is the most important part.
Set Reps Time Rest
1 1 ea 30 Sec h:m:s 30s (h:m:s)
2 1 ea 30 Sec h:m:s 30s (h:m:s)