Whole body bodyweight block

Giant Set x 3

This block can be done in the following ways:
1. Do only one exercise at a time
2. Do as a circuit
3. Do two exercises at the time choosing a push and then pull exercise OR/AND upper and then lower extremity exercises.

ULT
SL step to balance
reps 8 per side
intensity 8
Tempo controlled
Rest 60s
Set Reps Intensity Tempo Rest
1 8 per side 8 RPE Controlled 60s (h:m:s)
2 8 per side 8 RPE Controlled 60s (h:m:s)
3 8 per side 8 RPE Controlled 60s (h:m:s)

Use the highest step you can use without using momentum

UMT
Push Up to Rotation
reps 6 per side
intensity 8
Tempo controlled
Rest 60s
Set Reps Intensity Tempo Rest
1 6 per side 8 RPE Controlled 60s (h:m:s)
2 6 per side 8 RPE Controlled 60s (h:m:s)
3 6 per side 8 RPE Controlled 60s (h:m:s)
ULT
Bar Inverted Row
reps 8-12
intensity 8
Tempo controlled
Rest 60s
This is a pulling body weight exercise focused on lats and upper back. To regress, you can bend your knee and to progress you can do it single legged or move into more advance pulling version such as pullups. The grip can be done as seen on video, or with both palms facing in or out.
Set Reps Intensity Tempo Rest
1 8-12 8 RPE Controlled 60s (h:m:s)
2 8-12 8 RPE Controlled 60s (h:m:s)
3 8-12 8 RPE Controlled 60s (h:m:s)

Do on a sturdy table and bend the knees to regress the exercise. Do on the bottom of the feet if feeling too much pressure on feet.

ULT
Pike Push-up
reps 8-12
intensity 8
Tempo controlled
Rest 60s
This advanced exercise is a body weight exercise focused mainly on shoulders but in order to be able to execute it there is a whole body integration and control needed.
Set Reps Intensity Tempo Rest
1 8-12 8 RPE Controlled 60s (h:m:s)
2 8-12 8 RPE Controlled 60s (h:m:s)
3 8-12 8 RPE Controlled 60s (h:m:s)
ULT
SL Hip Hinge
reps 10 per side
intensity 8
Tempo controlled
Rest 60s
Set Reps Intensity Tempo Rest
1 10 per side 8 RPE Controlled 60s (h:m:s)
2 10 per side 8 RPE Controlled 60s (h:m:s)
3 10 per side 8 RPE Controlled 60s (h:m:s)

To make this more challenging, bring your arms up as you lower your body down

ULT
Neutral Grip Pull Up
reps Max
intensity 10
Tempo controlled
Rest 60s
Set Reps Intensity Tempo Rest
1 Max 10 RPE Controlled 60s (h:m:s)
2 Max 10 RPE Controlled 60s (h:m:s)
3 Max 10 RPE Controlled 60s (h:m:s)