[NL] Full-Body Strength Circuit (with some power)

SIIT
Circuit x 2

Note the reps are fairly low (i.e. approximately 8), so make sure you have enough resistance to make the 8 reps challenging.

A good gauge is that the last two reps are getting slower but you’re still able to maintain proper form and full range of motion.

LLT
BB Deadlift Neutral Stance
reps 8 reps
Tempo 3 s down: Pause: 2 s up
Rest 30 s
Set Reps Tempo Rest
1 8 reps 3 s down: Pause: 2 s up 30 s (h:m:s)
2 8 reps 3 s down: Pause: 2 s up 30 s (h:m:s)

Instead of an Olympic bar, you can hold one kettlebell or two dumbbells.

LLT
1-Arm Explosive Chest Press
reps 8-10/arm
load moderate
Tempo Fast out: Pause: Slow in
Rest 30 s
Set Reps Load Tempo Rest
1 8-10/arm Moderate Fast out: Pause: Slow in 30 s (h:m:s)
2 8-10/arm Moderate Fast out: Pause: Slow in 30 s (h:m:s)

The load is moderate to ensure you have some speed with the press. But, it should still be fatiguing (i.e. losing speed) within the rep range.

ULT
[NL] TRX Back Rows
reps 8 reps
load heavy
Tempo 3 s down: 0 pause: 2 s up
Rest 30 s
Keep the body in a plank position (i.e. straight line from ear, shoulder, hip and ankle) throughout the movement. Initiate the movement by retracting the shoulder blades (i.e. squeezing the shoulder blades towards the spine) and then pulling from the lats and lastly, the biceps. Think about keeping the glutes squeezed and core engaged during the entire movement. Slowly lower back to the starting position to resist gravity and increase the time-under-tension.
Set Reps Load Tempo Rest
1 8 reps Heavy 3 s down: 0 pause: 2 s up 30 s (h:m:s)
2 8 reps Heavy 3 s down: 0 pause: 2 s up 30 s (h:m:s)
LMT
Lateral Pull
reps 6-8 reps/side
load moderate
Tempo Quick on feet
Rest 30 s
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the frontal plane.
Set Reps Load Tempo Rest
1 6-8 reps/side Moderate Quick on feet 30 s (h:m:s)
2 6-8 reps/side Moderate Quick on feet 30 s (h:m:s)
ULT
[NL] SB Deadbug
reps 10-12/side
Tempo controlled
Rest 60 s
Develop anterior core endurance and strength. Use the anterior core musculature to hold the spine in neutral position and resist excessive extension through the lumbar spine.
Set Reps Tempo Rest
1 10-12/side Controlled 60 s (h:m:s)
2 10-12/side Controlled 60 s (h:m:s)