ULT/LLT power/strength Lower extremity ; UMT/ULT Upper extremity Power

HIIT
Giant Set x 3
ULT
Bulgarian Squat to High Knee
reps 6 per side
intensity 10
Tempo explosive
Rest 30s
Enhances Unilateral Leg and Hip Power.
Set Reps Intensity Tempo Rest
1 6 per side 10 RPE Explosive 30s (h:m:s)
2 6 per side 10 RPE Explosive 30s (h:m:s)
3 6 per side 10 RPE Explosive 30s (h:m:s)
LLT
Alternating DB Step Down
reps 6-12
intensity 8
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 6-12 8 RPE Controlled 30s (h:m:s)
2 6-12 8 RPE Controlled 30s (h:m:s)
3 6-12 8 RPE Controlled 30s (h:m:s)
UMT
Push Up to Rotation
reps 6 per side
intensity 10
Tempo explosive
Rest 30s
Set Reps Intensity Tempo Rest
1 6 per side 10 RPE Explosive 30s (h:m:s)
2 6 per side 10 RPE Explosive 30s (h:m:s)
3 6 per side 10 RPE Explosive 30s (h:m:s)
ULT
Explosive Pullups
reps 3-6
intensity 10
Tempo explosive
Rest 30s
Set Reps Intensity Tempo Rest
1 3-6 10 RPE Explosive 30s (h:m:s)
2 3-6 10 RPE Explosive 30s (h:m:s)
3 3-6 10 RPE Explosive 30s (h:m:s)