[NL] Power, Strength, Conditioning Set

HIIT
Giant Set x 2

Do your best to follow the rest interval to ensure the heart rate stays relatively elevated the entire set. The last exercise is intended to raise the heart rate even more for additional conditioning.

ULT
Alternating Power Step Ups
reps 6-8 reps per leg
Tempo explosive
Rest 30 s
Set Reps Tempo Rest
1 6-8 reps per leg Explosive 30 s (h:m:s)
2 6-8 reps per leg Explosive 30 s (h:m:s)
LLT
Landmine Reverse Lunge Away
reps 6-8 per side
load moderate
Tempo Slow down: Power up
Rest 30 s
Set Reps Load Tempo Rest
1 6-8 per side Moderate Slow down: Power up 30 s (h:m:s)
2 6-8 per side Moderate Slow down: Power up 30 s (h:m:s)
LLT
MB Chest Pass
reps 8-12 reps
load moderate
Tempo explosive
Rest 30 s
Set Reps Load Tempo Rest
1 8-12 reps Moderate Explosive 30 s (h:m:s)
2 8-12 reps Moderate Explosive 30 s (h:m:s)

Think about transferring your leg power through the hips, core, arms, hands and finally into the medicine ball.

UMT
Cone Shuffle Course
time 30 s
intensity High
Tempo fast
Rest 60 s
Set Time Intensity Tempo Rest
1 30 s h:m:s High RPE Fast 60 s (h:m:s)
2 30 s h:m:s High RPE Fast 60 s (h:m:s)

See how many times you can shuffle through the pattern in the 30 s. Each time, try to beat your best score.