HISS Tri-set

HISS
Tri-Set x 1

This HISS block consists of two WBI exercises and one cyclical.

The maximum length of this block should be up to 20 minutes for a conditioned athlete. I suggest keep it around 12 minutes.
Select work:rest ratio 2:1

LMT
J – Lateral Shuffle, Cross-Body Tilt touch
time 40s
Tempo fast
Rest 20s
Set Time Tempo Rest
1 40s h:m:s Fast 20s (h:m:s)
LLT
Stationary Bike
time 40s
intensity 9-10
Tempo fast
Rest 20s
Set Time Intensity Tempo Rest
1 40s h:m:s 9-10 RPE Fast 20s (h:m:s)
LMT
Quick Split Drops, Front Carry Preposition Rotation
time 40s (20s per side)
weight_kgs 4-8
Tempo fast
Rest 20s
Set Time Weight Tempo Rest
1 40s (20s per side) h:m:s 4-8 kgs Fast 20s (h:m:s)