LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Session
Recovery Blocks
Warm-Up Block
Horizontal
[J] – Activation – Four Steps
Set time
1 4m
Flows
Circuit x 1
[J] – DV Flow Half
Set reps Tempo
1 3 controlled
[J] – Genesis Flow (2 steps)
Set reps weight_kgs Tempo
1 3 6 controlled
[J] – DV Flow Half
Set reps Tempo
1 3 controlled
[J] – Genesis Flow (3 steps)
Set reps weight_kgs Tempo
1 3 6 controlled
[J] – DV Flow Half
Set reps Tempo
1 3 controlled
[J] – Genesis Flow (6 steps)
Set reps weight_kgs Rest
1 4 6 1m
[J] – BW DV Flow
Set reps Tempo Rest
1 3 controlled 1m
[J] – Genesis Flow (7 steps)
Set reps weight_kgs Tempo Rest
1 3 6 controlled 2m

[J] – Flow Session 1.

Work-In
Recovery Session
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Recovery Blocks

Warm-Up Block
Horizontal Loading

ULT
[J] – Activation – Four Steps
Set Time
1 4m h:m:s

Flows
Circuit x 1

UMT
[J] – DV Flow Half
reps 3
Tempo controlled
Set Reps Tempo
1 3 Controlled
LMT
[J] – Genesis Flow (2 steps)
reps 3
weight_kgs 6
Tempo controlled
Set Reps Weight Tempo
1 3 6 kgs Controlled
UMT
[J] – DV Flow Half
reps 3
Tempo controlled
Set Reps Tempo
1 3 Controlled
LMT
[J] – Genesis Flow (3 steps)
reps 3
weight_kgs 6
Tempo controlled
Set Reps Weight Tempo
1 3 6 kgs Controlled
UMT
[J] – DV Flow Half
reps 3
Tempo controlled
Set Reps Tempo
1 3 Controlled
LMT
[J] – Genesis Flow (6 steps)
reps 4
weight_kgs 6
Rest 1m
Set Reps Weight Rest
1 4 6 kgs 1m (h:m:s)
UMT
[J] – BW DV Flow
reps 3
Tempo controlled
Rest 1m
Chunk this flow down into phases if needed.
Set Reps Tempo Rest
1 3 Controlled 1m (h:m:s)
LMT
[J] – Genesis Flow (7 steps)
reps 3
weight_kgs 6
Tempo controlled
Rest 2m
Set Reps Weight Tempo Rest
1 3 6 kgs Controlled 2m (h:m:s)