[NL] Upper & Lower Body Push/Pull Circuit

SIIT
Circuit x 1

Make the transitions from each exercise fast to keep your HR elevated.

Focus on the tempo of slower down and faster up (power development).

LMT
BB Side Squat
reps 6-8 reps
load heavy
Tempo Slow Down: Fast Up
Rest 30 s
Set Reps Load Tempo Rest
1 6-8 reps Heavy Slow Down: Fast Up 30 s (h:m:s)

Hold a dumbbell in each hand rather than using the BB if needed.

LLT
[NL] Toner Squat with Back Rows
reps 8-10 reps
load heavy
Tempo Slow down: Fast up
Rest 15 s
Set Reps Load Tempo Rest
1 8-10 reps Heavy Slow down: Fast up 15 s (h:m:s)
UMT
High Side Planks
reps 10 per arm
Tempo Slow down: Fast up
Rest 15 s
Set Reps Tempo Rest
1 10 per arm Slow down: Fast up 15 s (h:m:s)
LLT
DB Hip Hinge
reps 6-8 reps
load heavy
Tempo Slow down: Fast up
Rest 15 s
Keeping the knees soft and the spine long, hinge through the hips and reach as low as you can control before rounding the back.
Set Reps Load Tempo Rest
1 6-8 reps Heavy Slow down: Fast up 15 s (h:m:s)
LLT
Explosive Squat Press
reps 6-8 reps
load moderate
Tempo Slow down: Fast up
Rest 60-90 s
Set Reps Load Tempo Rest
1 6-8 reps Moderate Slow down: Fast up 60-90 s (h:m:s)