MOVE Strength Endurance Circuit

SISS

Circuit x 2

Do all 7 exercises in a row with minimal rest in between drills. After round 1, rest 60-90 sec and then do a second round.

Set	Time	Load	Tempo	Rest
1	20 sec ea h:m:s	Moderate	Controlled	20 s (h:m:s)
2	20 sec ea h:m:s	Moderate	Controlled	20 s (h:m:s)

Set	Reps	Load	Tempo	Rest
1	40 sec	Moderate	Controlled	20s (h:m:s)
2	40 sec	Moderate	Controlled	20s (h:m:s)

Use a DB or CB or BW if needed

Set	Reps	Tempo	Rest
1	40 sec	Fast	20 s (h:m:s)
2	40 sec	Fast	20 s (h:m:s)

If no bench is available you can do this on the ground.

Set	Reps	Load	Tempo	Rest
1	20 sec ea	Moderate	Controlled	20 s (h:m:s)
2	20 sec ea	Moderate	Controlled	20 s (h:m:s)

Set	Time	Load	Tempo	Rest
1	20 sec ea h:m:s	Moderate	Controlled	20 s (h:m:s)
2	20 sec ea h:m:s	Moderate	Controlled	20 s (h:m:s)

Use a light resistance. You can even anchor a band around your feet and pull with it.

Set	Reps	Load	Tempo	Rest
1	40 sec	Moderate	Controlled	20s (h:m:s)
2	40 sec	Moderate	Controlled	20s (h:m:s)

Alternate R to L for 40 seconds

Set	Reps	Tempo	Rest
1	40 sec	Controlled	20 s (h:m:s)
2	40 sec	Controlled	20 s (h:m:s)

Use a bench or the wall to make this exercise easier. Another option would be to use a kneeling position on the ground.