ZS – Push/Pull Strength Endurance

Giant Set x 3

ULT
Neutral Grip Pull Up

reps Max -1

0

Tempo controlled

Set	Reps	Tempo
1	Max -1	Controlled
2	Max -1	Controlled
3	Max -1	Controlled

LLT
Cable Chest Press

reps 10-20

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	10-20	Moderate	Controlled
2	10-20	Moderate	Controlled
3	10-20	Moderate	Controlled

LMT
Kneeling Unilateral Cable Row

reps 15 each

load moderate

Tempo fast

Set	Reps	Load	Tempo
1	15 each	Moderate	Fast
2	15 each	Moderate	Fast
3	15 each	Moderate	Fast

UMT
Lateral Crawl to Push Up

reps 10-16

0

Tempo fast

Rest 60-90 seconds

Set	Reps	Tempo	Rest
1	10-16	Fast	60-90 seconds (h:m:s)
2	10-16	Fast	60-90 seconds (h:m:s)
3	10-16	Fast	60-90 seconds (h:m:s)