Giant-set Movement strength upper extremity focus with Balance

HIIT
Giant Set x 3
UMT
Brazilian Push Up
reps 5 per side
intensity 9
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 5 per side 9 RPE Controlled 30s (h:m:s)
2 5 per side 9 RPE Controlled 30s (h:m:s)
3 5 per side 9 RPE Controlled 30s (h:m:s)
LMT
DB Lawnmower Row
reps 6-8 per side
load heavy
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 6-8 per side Heavy Controlled 30s (h:m:s)
2 6-8 per side Heavy Controlled 30s (h:m:s)
3 6-8 per side Heavy Controlled 30s (h:m:s)

For extra challenge:
1. Add weight
2. Use different tempo
3. Have DB on both sides

ULT
Pike Push-up
reps 6-8
load heavy
Tempo controlled
Rest 30s
This advanced exercise is a body weight exercise focused mainly on shoulders but in order to be able to execute it there is a whole body integration and control needed.
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 30s (h:m:s)
2 6-8 Heavy Controlled 30s (h:m:s)
3 6-8 Heavy Controlled 30s (h:m:s)

Add Row on the bottom of motion (at the lunge)

UMT
Alternating SL Rotational Quarter Squat Touchdown
reps 6 per side
intensity 8
Tempo controlled
Rest 60s
Set Reps Intensity Tempo Rest
1 6 per side 8 RPE Controlled 60s (h:m:s)
2 6 per side 8 RPE Controlled 60s (h:m:s)
3 6 per side 8 RPE Controlled 60s (h:m:s)