LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Metabolic

Rub and Scrub Pelvis 1 x 60 seconds

Set	time
1	60 seconds

Self Myofascial Release: Foam Rolling- Thoracic Spine 1 x 60 seconds

Set	time
1	60 seconds

Self Myofascial Release: Foam Rolling – Pectorals 1 x 60 seconds

Set	reps
1	60 seconds

SMR TFL and IT Band -Foam Rolling 1 x 60 seconds

Set	time
1	60 seconds

Foam Roll – Calves 1 x 60 seconds

Set	time
1	60 seconds

SMR TFL and IT Band -Foam Rolling 1 x 60 seconds

Set	time
1	60 seconds

Prone Atomic Frog T1 HpDC 1 x 10

Set	reps
1	10

Monster Band Walks 1 x 10

Set	reps
1	10

Percussive Exhalation OH Squat 1 x 5

Set	reps
1	5

Kettlebell Swing 4 x 40 seconds

Set	time	Rest
1	40 seconds	20 seconds
2	40 seconds	20 seconds
3	40 seconds	20 seconds
4	40 seconds	20 seconds

Push Up With Shoulder Tap 4 x 40 seconds

Set	time	Rest
1	40 seconds	20 seconds
2	40 seconds	20 seconds
3	40 seconds	20 seconds
4	40 seconds	20 seconds

Kettlebell Clean And Press 4 x 10

Set	reps
1	10
2	10
3	10
4	10

Goblet Squat To Press 4 x 40 seconds

Set	reps	Rest
1	40 seconds	20 seconds
2	40 seconds	20 seconds
3	40 seconds	20 seconds
4	40 seconds	20 seconds

Bodyweight Reverse Lunge to Knee Drive 4 x 40 seconds

Set	reps	Rest
1	40 seconds	20 seconds
2	40 seconds	20 seconds
3	40 seconds	20 seconds
4	40 seconds	20 seconds

Kettlebell Renegade Row 4 x 40 seconds

Set	reps	Rest
1	40 seconds	20 seconds
2	40 seconds	20 seconds
3	40 seconds	20 seconds
4	40 seconds	20 seconds

Burpees 4 x 40 seconds

Set	reps	Rest
1	40 seconds	20 seconds
2	40 seconds	20 seconds
3	40 seconds	20 seconds
4	40 seconds	20 seconds

Cool Down Blocks

Half Kneeling Sky Reach w_Breath 2 x 60 S

Set	time
1	60 S
2	60 S

Restore Childs Pose Lat Reach 2 x 60 S

Set	time
1	60 S
2	60 S

Dead Hang – Pull Up Bar 2 x 60 seconds

Set	time
1	60 seconds
2	60 seconds

SIIT – Group Workout 1 -Whole Body Integrated Kettlebell+Bodyweight

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Horizontal Loading

Rub and Scrub Pelvis

Set	Time
1	60 seconds h:m:s

ULT
Self Myofascial Release: Foam Rolling- Thoracic Spine

Set	Time
1	60 seconds h:m:s

Self Myofascial Release: Foam Rolling – Pectorals

Set	Reps
1	60 seconds

SMR TFL and IT Band -Foam Rolling

Set	Time
1	60 seconds h:m:s

Foam Roll – Calves

Set	Time
1	60 seconds h:m:s

SMR TFL and IT Band -Foam Rolling

Set	Time
1	60 seconds h:m:s

LAR UMT
Prone Atomic Frog T1 HpDC

T1= Threshold 1

Set	Reps
1	10

Monster Band Walks

Set	Reps
1	10

LLT
Percussive Exhalation OH Squat

Set	Reps
1	5

Workout Blocks

Circuit x 4

LLT
Kettlebell Swing

time 40 seconds

Rest 20 seconds

Set	Time	Rest
1	40 seconds h:m:s	20 seconds (h:m:s)
2	40 seconds h:m:s	20 seconds (h:m:s)
3	40 seconds h:m:s	20 seconds (h:m:s)
4	40 seconds h:m:s	20 seconds (h:m:s)

ULT
Push Up With Shoulder Tap

time 40 seconds

Rest 20 seconds

Set	Time	Rest
1	40 seconds h:m:s	20 seconds (h:m:s)
2	40 seconds h:m:s	20 seconds (h:m:s)
3	40 seconds h:m:s	20 seconds (h:m:s)
4	40 seconds h:m:s	20 seconds (h:m:s)

LLT
Kettlebell Clean And Press

reps 10

Set	Reps
1	10
2	10
3	10
4	10

LLT
Goblet Squat To Press

reps 40 seconds

Rest 20 seconds

Set	Reps	Rest
1	40 seconds	20 seconds (h:m:s)
2	40 seconds	20 seconds (h:m:s)
3	40 seconds	20 seconds (h:m:s)
4	40 seconds	20 seconds (h:m:s)

ULT
Bodyweight Reverse Lunge to Knee Drive

reps 40 seconds

Rest 20 seconds

Set	Reps	Rest
1	40 seconds	20 seconds (h:m:s)
2	40 seconds	20 seconds (h:m:s)
3	40 seconds	20 seconds (h:m:s)
4	40 seconds	20 seconds (h:m:s)

LLT
Kettlebell Renegade Row

reps 40 seconds

Rest 20 seconds

Set	Reps	Rest
1	40 seconds	20 seconds (h:m:s)
2	40 seconds	20 seconds (h:m:s)
3	40 seconds	20 seconds (h:m:s)
4	40 seconds	20 seconds (h:m:s)

ULT
Burpees

reps 40 seconds

Rest 20 seconds

Set	Reps	Rest
1	40 seconds	20 seconds (h:m:s)
2	40 seconds	20 seconds (h:m:s)
3	40 seconds	20 seconds (h:m:s)
4	40 seconds	20 seconds (h:m:s)

Cool Down Blocks

COOL DOWN #2
Horizontal Loading

GAR ULT
Half Kneeling Sky Reach w_Breath

Stretch for the front hip and torso. Breath focused.

Set	Time
1	60 S h:m:s
2	60 S h:m:s

GAR ULT
Restore Childs Pose Lat Reach

Restful pose and stretch for the quads, hips, lats and torso

Set	Time
1	60 S h:m:s
2	60 S h:m:s

ULT
Dead Hang – Pull Up Bar

Set	Time
1	60 seconds h:m:s
2	60 seconds h:m:s