LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

ML: ENDURANCE – Upper Body Muscular Strength / Lower Body Agile Strength

Supine DB Chest Press 2 x 16

Set	reps	load	Tempo	Rest
1	16	moderate	controlled	15s
2	16	moderate	controlled	15s

BB Offset Bentover Row 2 x 16 Left

Set	reps	load	Tempo	Rest
1	16 Left	light	controlled	30s
2	16 Left	light	controlled	30s

Metabolic Conditioning Swing Switch 2 x 60s

Set	time	load	Tempo	Rest
1	60s	moderate	controlled	60s
2	60s	moderate	controlled	60s

ML: OH Press 2DBs Racked Alternating Rotation 2 x 8 ea side

Set	reps	load	Tempo	Rest
1	8 ea side	moderate	controlled	15s
2	8 ea side	moderate	controlled	15s

ML: Suspension Low Row 2 x 16

Set	reps	Tempo	Rest
1	16	controlled	30s
2	16	controlled	30s

Alternating Long Arm Lateral Walking KB Swings 2 x 60s

Set	time	load	Tempo	Rest
1	60s	moderate	controlled	60s
2	60s	moderate	controlled	60s

DB Alt Arm Curls 2 x 16 Total

Set	reps	load	Tempo	Rest
1	16 Total	moderate	controlled	15s
2	16 Total	moderate	controlled	15s

Rope Pulldown Triceps 2 x 16

Set	reps	load	Tempo	Rest
1	16	moderate	controlled	30s
2	16	moderate	controlled	30s

Long Arm KB Swings 2 x 60s

Set	time	load	Tempo	Rest
1	60s	moderate	controlled	90s
2	60s	moderate	controlled	90s

ML: ENDURANCE – Upper Body Muscular Strength / Lower Body Agile Strength

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout Blocks

ML: ENDURANCE – Upper Body Muscular Strength / Lower Body Agile Strength
Horizontal Loading

LLT
Supine DB Chest Press

Set	Reps	Load	Tempo	Rest
1	16	Moderate	Controlled	15s (h:m:s)
2	16	Moderate	Controlled	15s (h:m:s)

LLT
BB Offset Bentover Row

Set	Reps	Load	Tempo	Rest
1	16 Left	Light	Controlled	30s (h:m:s)
2	16 Left	Light	Controlled	30s (h:m:s)

LLT
Metabolic Conditioning Swing Switch

Set	Time	Load	Tempo	Rest
1	60s h:m:s	Moderate	Controlled	60s (h:m:s)
2	60s h:m:s	Moderate	Controlled	60s (h:m:s)

LMT
ML: OH Press 2DBs Racked Alternating Rotation

Set	Reps	Load	Tempo	Rest
1	8 ea side	Moderate	Controlled	15s (h:m:s)
2	8 ea side	Moderate	Controlled	15s (h:m:s)

ULT
ML: Suspension Low Row

Set	Reps	Tempo	Rest
1	16	Controlled	30s (h:m:s)
2	16	Controlled	30s (h:m:s)

LMT
Alternating Long Arm Lateral Walking KB Swings

Set	Time	Load	Tempo	Rest
1	60s h:m:s	Moderate	Controlled	60s (h:m:s)
2	60s h:m:s	Moderate	Controlled	60s (h:m:s)

LLT
DB Alt Arm Curls

Set	Reps	Load	Tempo	Rest
1	16 Total	Moderate	Controlled	15s (h:m:s)
2	16 Total	Moderate	Controlled	15s (h:m:s)

LLT
Rope Pulldown Triceps

Set	Reps	Load	Tempo	Rest
1	16	Moderate	Controlled	30s (h:m:s)
2	16	Moderate	Controlled	30s (h:m:s)

LLT
Long Arm KB Swings

Set	Time	Load	Tempo	Rest
1	60s h:m:s	Moderate	Controlled	90s (h:m:s)
2	60s h:m:s	Moderate	Controlled	90s (h:m:s)