4Q Upper body Strength + Cardio Giant Set

SIIT
Giant Set x 3

Basic upper body circuit of DB and Unloaded Cardio Training.
Chest, Back, Core, Cardio

LLT
DB Bench Press
reps 8-10
load moderate
Tempo controlled
Rest 20 secs
Set Reps Load Tempo Rest
1 8-10 Moderate Controlled 20 secs (h:m:s)
2 8-10 Moderate Controlled 20 secs (h:m:s)
3 8-10 Moderate Controlled 20 secs (h:m:s)
LMT
DB Lawnmower Row
reps 10-12 each arm
load moderate
Tempo 2/3/1
Rest 20-30 sec
Set Reps Load Tempo Rest
1 10-12 each arm Moderate 2/3/1 20-30 sec (h:m:s)
2 10-12 each arm Moderate 2/3/1 20-30 sec (h:m:s)
3 10-12 each arm Moderate 2/3/1 20-30 sec (h:m:s)
ULT
Forearm Crawl
reps N/A
distance_yd 5 yards
Tempo controlled
Rest 20s
Set Reps Distance Tempo Rest
1 N/A 5 Yards yd Controlled 20s (h:m:s)
2 N/A 5 Yards yd Controlled 20s (h:m:s)
3 N/A 5 Yards yd Controlled 20s (h:m:s)

Controlled movement with little to no rotation in hips. For harder variation, go same arm and leg

UMT
Shuffle w Transverse Breakdown
time 30 secs
intensity 8
Rest 1 - 1:30 min
Enhances frontal and transverse plane agility in the lateral direction.
Set Time Intensity Rest
1 30 secs h:m:s 8 RPE 1 - 1:30 min (h:m:s)
2 30 secs h:m:s 8 RPE 1 - 1:30 min (h:m:s)
3 30 secs h:m:s 8 RPE 1 - 1:30 min (h:m:s)

In rest, try to implement nasal breathing to recover heart rate as efficiently as possible.