Lower Loaded Linear and Upper Movement

Horizontal Loading
LLT
BB 3:2:1 Tempo Squat
reps 12
intensity 7
Tempo slow
Rest 90s
Set Reps Intensity Tempo Rest
1 12 7 RPE Slow 90s (h:m:s)
2 10 8 RPE Controlled 90s (h:m:s)
3 8 9 RPE Fast 90s (h:m:s)
LLT
BB Deadlift Neutral Stance
reps 12
intensity 7
Tempo slow
Rest 90s
Set Reps Intensity Tempo Rest
1 12 7 RPE Slow 90s (h:m:s)
2 10 8 RPE Controlled 90s (h:m:s)
3 8 9 RPE Fast 90s (h:m:s)
LMT
Landmine Row to Side Press
reps 12
intensity 7
Tempo slow
Rest 90s
Set Reps Intensity Tempo Rest
1 12 7 RPE Slow 90s (h:m:s)
2 10 8 RPE Controlled 90s (h:m:s)
3 8 9 RPE Fast 90s (h:m:s)
UMT
Push Up to Rotation
reps 12
intensity 7
Tempo slow
Rest 90s
Set Reps Intensity Tempo Rest
1 12 7 RPE Slow 90s (h:m:s)
2 10 8 RPE Controlled 90s (h:m:s)
3 8 9 RPE Fast 90s (h:m:s)