4Q Upper Body Strength + Cardio 2 Giant Set

SIIT
Giant Set x 3

Arm and Core circuit w/ cardio

LLT
DB Curl to OH Press on Ball
reps 10
load moderate
Tempo controlled
Rest 20 secs
Set Reps Load Tempo Rest
1 10 Moderate Controlled 20 secs (h:m:s)
2 10 Moderate Controlled 20 secs (h:m:s)
3 10 Moderate Controlled 20 secs (h:m:s)
ULT
Push Up
reps 10 or failure
intensity 6
Tempo 3/1/1
Rest 20 secs
Set Reps Intensity Tempo Rest
1 10 or failure 6 RPE 3/1/1 20 secs (h:m:s)
2 10 or failure 6 RPE 3/1/1 20 secs (h:m:s)
3 10 or failure 6 RPE 3/1/1 20 secs (h:m:s)

Target: Triceps
Elbows close to the body with hands underneath shoulders.

UMT
Side Crawl
reps 2
distance_yd 5 yards and back
Tempo controlled
Rest 20 secs
Set Reps Distance Tempo Rest
1 2 5 Yards And Back yd Controlled 20 secs (h:m:s)
2 2 5 Yards And Back yd Controlled 20 secs (h:m:s)
3 2 5 Yards And Back yd Controlled 20 secs (h:m:s)
LMT
Rotational Slam
reps 10 (5each)
load heavy
Tempo explosive
Rest 1:30-2 mins
Set Reps Load Tempo Rest
1 10 (5each) Heavy Explosive 1:30-2 mins (h:m:s)
2 10 (5each) Heavy Explosive 1:30-2 mins (h:m:s)
3 10 (5each) Heavy Explosive 1:30-2 mins (h:m:s)