[NL] Multi-planar AMRAP (modified)

HISS
Tri-Set x 1

AMRAP = As Many Rounds As Possible. This will get your heart rate very high for the 5-minute work interval. Consider it good preparation for those times your shift is waaaaaay longer than you intended or wanted!

Circuit the following exercises and perform as many rounds as possible in 5-minutes. The goal is to go non-stop for the entire 5-minutes (therefore, you will complete more than one set!).

LMT
Lateral Shuffle Sandbell Toss
reps 5 reps each direction
load moderate
Tempo fast
A dynamic total body exercise that enhances rotation while in the frontal plane.
Set Reps Load Tempo
1 5 reps each direction Moderate Fast

If you don't have a sandbag or slam ball - you can do the arm motion without any load and then shuffle 4-6 times before changing directions.

LMT
Alternating Rotational Shift Reverse Lunge to OH Press
reps 5 reps each leg
load light
Tempo fast
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Reps Load Tempo
1 5 reps each leg Light Fast

Choose a light plate or dumbbell (e.g. 5 lbs).

You will need to go faster than demonstrated in the video to get your HR up and follow the AMRAP protocol.

UMT
Skater
reps 10 reps each leg
load light
Tempo fast
An explosive leg exercise that supports dynamic balance and agility in the frontal plane
Set Reps Load Tempo
1 10 reps each leg Light Fast