[NL] Full Body Strength (some power; core stabilization)

SIIT
Circuit x 2
LLT
1-Arm OH 1-Arm Down Walking Lunges
reps 8 reps/leg
load moderate
Tempo controlled
Rest 30 s
Set Reps Load Tempo Rest
1 8 reps/leg Moderate Controlled 30 s (h:m:s)
2 8 reps/leg Moderate Controlled 30 s (h:m:s)
UMT
[NL] Push-up to Side-Plank
reps 4-6 reps/side
Tempo Slow down: Fast up
Rest 30 s
Relative strength exercise. Strong core and shoulder stability required.
Set Reps Tempo Rest
1 4-6 reps/side Slow down: Fast up 30 s (h:m:s)
2 4-6 reps/side Slow down: Fast up 30 s (h:m:s)

Pause in the side plank, but think about driving up and out of push up with more speed.

LMT
KB Bentover Rotational Row
reps 8 reps/arm
Tempo 3 s down: 2 s up
Rest 30 s
Set Reps Tempo Rest
1 8 reps/arm 3 s down: 2 s up 30 s (h:m:s)
2 8 reps/arm 3 s down: 2 s up 30 s (h:m:s)

Use a dumbbell or kettlebell.

ULT
[NL] – Stability Ball Supine Roll-Ins to Hip Lift
reps 12 reps
Tempo 3 s out: 0 s pause: 2 s in
Rest 30 s
Set Reps Tempo Rest
1 12 reps 3 s out: 0 s pause: 2 s in 30 s (h:m:s)
2 12 reps 3 s out: 0 s pause: 2 s in 30 s (h:m:s)
ULT
[NL] Bird Dog Boxes
reps 12 boxes/side
Tempo controlled
Rest 60 s
Set Reps Tempo Rest
1 12 boxes/side Controlled 60 s (h:m:s)
2 10 Controlled (h:m:s)