[NL] Push Tri-Set

SISS
Tri-Set x 3

Perform exercises back-to-back with minimal rest. Then rest 60s before repeating for the recommended number of sets.

LLT
BB Offset OH Press
reps 6 per side
intensity Heavy in one; light in other
Tempo controlled
Rest 15-20 s
Set Reps Intensity Tempo Rest
1 6 per side Heavy In One; Light In Other RPE Controlled 15-20 s (h:m:s)
2 6 per side Heavy In One; Light In Other RPE Controlled 15-20 s (h:m:s)
3 6 per side Heavy In One; Light In Other RPE Controlled 15-20 s (h:m:s)

Use two different dumbbells. For example, hold 20 lbs in one hand and 10 lbs in the other. After 6 reps, switch dumbbells to the other hand.

LMT
1-Arm KB Side Press
reps 10 per arm
load light
Tempo controlled
Rest 15-20 s
Set Reps Load Tempo Rest
1 10 per arm Light Controlled 15-20 s (h:m:s)
2 10 per arm Light Controlled 15-20 s (h:m:s)
3 10 per arm Light Controlled 15-20 s (h:m:s)
UMT
[NL] Push-up to Side-Plank
reps To fatigue
Tempo controlled
Rest 60 s
Relative strength exercise. Strong core and shoulder stability required.
Set Reps Tempo Rest
1 To fatigue Controlled 60 s (h:m:s)
2 To fatigue Controlled 60 s (h:m:s)
3 To fatigue Controlled 60 s (h:m:s)