4Q Basic Cardio Strength 60-15 x3-5

Giant Set x 3

This session is aiming to improve your strength cardio. This means that you will be performing the following exercise with only 10-15s rest in between. We are aiming to move faster during the exercise while maintaining a great form!

As you get better and stronger, you can increase weight/speed or add more rounds (up to 5 rounds).

LLT
Fast Anterior Lunge, Curls
time 45-60s
load light
Tempo fast
Rest 15s
Set Time Load Tempo Rest
1 45-60s h:m:s Light Fast 15s (h:m:s)
2 45-60s h:m:s Light Fast 15s (h:m:s)
3 45-60s h:m:s Light Fast 15s (h:m:s)

Start without weight and as you improve, increase the weight

LLT
DB – Anterior Lunge, DeadLift
time 45-60s
load light
Tempo fast
Rest 15s
Set Time Load Tempo Rest
1 45-60s h:m:s Light Fast 15s (h:m:s)
2 45-60s h:m:s Light Fast 15s (h:m:s)
3 45-60s h:m:s Light Fast 15s (h:m:s)
LMT
DB Multi-planar Lunge with Reaches and Row
time 45-60s
load light
Tempo fast
Rest 15s
Set Time Load Tempo Rest
1 45-60s h:m:s Light Fast 15s (h:m:s)
2 45-60s h:m:s Light Fast 15s (h:m:s)
3 45-60s h:m:s Light Fast 15s (h:m:s)
ULT
Bear crawl
time 45-60s
intensity 8-9
Tempo fast
Rest 15s
Set Time Intensity Tempo Rest
1 45-60s h:m:s 8-9 RPE Fast 15s (h:m:s)
2 45-60s h:m:s 8-9 RPE Fast 15s (h:m:s)
3 45-60s h:m:s 8-9 RPE Fast 15s (h:m:s)