HIIT: 4Q Giant Set – Upper Body Pull

HIIT
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

ULT
Neutral Grip Pull Up
reps 3-10
Tempo controlled
Rest 10s
Set Reps Tempo Rest
1 3-10 Controlled 10s (h:m:s)
2 3-10 Controlled 10s (h:m:s)
3 3-10 Controlled 10s (h:m:s)

Add load if you can do more than 10 reps. Use assistance if you can do less than 3 reps.

LLT
Lat Pulldown Wide Grip
reps 10
load moderate
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 10s (h:m:s)
2 10 Moderate Controlled 10s (h:m:s)
3 10 Moderate Controlled 10s (h:m:s)
LMT
DB Lawnmower Row
reps 5
load heavy
Tempo controlled
Rest 10s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 10s (h:m:s)
2 5 Heavy Controlled 10s (h:m:s)
3 5 Heavy Controlled 10s (h:m:s)
UMT
Suspended 1Arm Row w/ Rotation
reps 8-10
Tempo controlled
Rest 2min
Set Reps Tempo Rest
1 8-10 Controlled 2min (h:m:s)
2 8-10 Controlled 2min (h:m:s)
3 8-10 Controlled 2min (h:m:s)

Angle yourself so you fatigue between 8-10 reps per side.