Metabolic Conditioning – Building energy

HISS
Giant Set x 3

This metabolic conditioning block can be done at the end of a workout or on a separate day from your strength session.
Ensure you maintain a high quality of movement throughout.
The goal is to sustain continuous movement for the entire block without a break. Work in a controlled manner.

LMT
Alternating Rotational Shift Reverse Lunge to OH Press
time 45s
load light
Tempo controlled
Rest 15s
A coordinative total body combination exercise that enhances movement in and through the sagittal and transverse planes.
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)
UMT
Side Crawl
reps 45s
intensity 8
Tempo controlled
Rest 15s
Set Reps Intensity Tempo Rest
1 45s 8 RPE Controlled 15s (h:m:s)
2 45s 8 RPE Controlled 15s (h:m:s)
3 45s 8 RPE Controlled 15s (h:m:s)
ULT
Air Assault Bike
time 45s
intensity 8
Tempo controlled
Rest 15s
Set Time Intensity Tempo Rest
1 45s h:m:s 8 RPE Controlled 15s (h:m:s)
2 45s h:m:s 8 RPE Controlled 15s (h:m:s)
3 45s h:m:s 8 RPE Controlled 15s (h:m:s)
LLT
Sled Pull
time 45s
load light
Tempo controlled
Rest 15s
The sled is behind the body as you sprint forward dragging the speed or heavy sled
Set Time Load Tempo Rest
1 45s h:m:s Light Controlled 15s (h:m:s)
2 45s h:m:s Light Controlled 15s (h:m:s)
3 45s h:m:s Light Controlled 15s (h:m:s)