Whole body movement Strength UMT/LMT

HIIT
Superset x 2
UMT
Archer Pushups
reps 6-8 per side
intensity 8
Tempo controlled
Rest 15s
This exercise is an advance pushup exercise. The further the hands are from each other, the more challenging the exercise is. Make sure to focus on one side at a time.
Set Reps Intensity Tempo Rest
1 6-8 per side 8 RPE Controlled 15s (h:m:s)
2 6-8 per side 8 RPE Controlled 15s (h:m:s)
LMT
Landmine Row T Step OH Press
reps 6-8 per side
load moderate
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 6-8 per side Moderate Controlled 60s (h:m:s)
2 6-8 per side Moderate Controlled 60s (h:m:s)