Power, Pull & Curl Giant Set

Giant Set x 3
LLT
BAND Quadruped 1 Arm Lat Pulldown
reps 12-20 each
load light
Tempo controlled
Rest 0-20s
Set Reps Load Tempo Rest
1 12-20 each Light Controlled 0-20s (h:m:s)
2 12-20 each Light Controlled 0-20s (h:m:s)
3 12-20 each Light Controlled 0-20s (h:m:s)
ULT
Bear Get Up
reps 10
Tempo explosive
Rest 0-20s
Set Reps Tempo Rest
1 10 Explosive 0-20s (h:m:s)
2 10 Explosive 0-20s (h:m:s)
3 10 Explosive 0-20s (h:m:s)
LLT
Bench KB Single Arm Row
reps 10 each
load moderate
Tempo controlled
Rest 0-20s
With one knee on a bench, step, or box, grab a kettlebell with your other hand on the forward part of the handle. Keeping a long spine and your belly button pulled in to activate the core (transverse abdomonis), pull the kettlebell toward you, driving your elbows back until the heel of your thumb touches your ribs. Substitute in a dumbbell if a kettlebell is not available. Perform the desired amount of reps, then switch sides.
Set Reps Load Tempo Rest
1 10 each Moderate Controlled 0-20s (h:m:s)
2 10 each Moderate Controlled 0-20s (h:m:s)
3 10 each Moderate Controlled 0-20s (h:m:s)
LLT
DB Alt Arm Curls
reps 8-10 each
load moderate
Tempo controlled
Rest 0-20s
Set Reps Load Tempo Rest
1 8-10 each Moderate Controlled 0-20s (h:m:s)
2 8-10 each Moderate Controlled 0-20s (h:m:s)
3 8-10 each Moderate Controlled 0-20s (h:m:s)