MOVE Upper Power Primer (Iso + Plyo+Push)

HIIT
Tri-Set x 2

This block is about priming the body and getting the nervous system firing fast and explosive. We want high efforts.

Perform this in a Tri-Set. 1 — 2 –3 Rest and Repeat.

LLT
MOVE S.S. MB OH Wall ISO
reps 1 ea
intensity 10
Hold 5 sec
Rest 15 s
Set Reps Intensity Hold Rest
1 1 ea 10 RPE 5 sec h:m:s 15 s (h:m:s)
2 1 ea 10 RPE 5 sec h:m:s 15 s (h:m:s)
ULT
MOVE Prone, H&F, R/L Hand Plyo
reps 3 ea
Tempo fast
Rest 15s
Set Reps Tempo Rest
1 3 ea Fast 15s (h:m:s)
2 3 ea Fast 15s (h:m:s)
LLT
Explosive Split Stance Cable Press
reps 4 ea
load light
Tempo explosive
Rest 45-60s
Set Reps Load Tempo Rest
1 4 ea Light Explosive 45-60s (h:m:s)
2 4 ea Light Explosive 45-60s (h:m:s)

1 at a time. You should pick a weight you can move fast but not so fast you can't control it.