LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Metabolic

AHHPS 4Q Shoulder Mobility

Self-Massage: Foam Roll Lat 1 x 1

Set	reps	Hold
1	1	30s

Stability Ball Child’s Pose 2 x 10

Set	reps	Hold
1	10	5s
2	10	5s

Crab Single Leg Squat 2 x 5

Set	reps	Tempo
1	5	controlled
2	5	controlled

Half Kneel Loaded Shoulder Flexion 2 x 5

Set	reps	load	Tempo
1	5	moderate	controlled
2	5	moderate	controlled

Wall Alternating Overhead Reach 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

Dowel Rod Halo 2 x 10

Set	reps	Tempo
1	10	controlled
2	10	controlled

KB 1 Arm OH Rotational Press 2 x 5

Set	reps	load	Tempo
1	5	light	controlled
2	5	light	controlled

Set	reps	load	Tempo
1	10	light	controlled
2	10	light	controlled

Upper-Lower Superset

Incline Bench Press – Barbell 4 x 6

Set	reps	intensity	Tempo
1	6	7	controlled
2	6	8	controlled
3	6	8	controlled
4	6	9	controlled

Single Leg Single Arm Deadlift 4 x 8/side

Set	reps	intensity	Tempo
1	8/side	8	controlled
2	8/side	8	controlled
3	8/side	8	controlled
4	8/side	8	controlled

Assault Bike HISS

Assault Bike 5 x 10 s

Set	time	intensity	Rest
1	10 s	9-10	50s
2	10 s	9-10	50s
3	10 s	9-10	50s
4	10 s	9-10	50s
5	10 s	9-10	50s

Upper/Lower Strength + HISS

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

AHHPS 4Q Shoulder Mobility
Horizontal Loading

ULT
Self-Massage: Foam Roll Lat

Set	Reps	Hold
1	1	30s h:m:s

LAR ULT
Stability Ball Child’s Pose

Set	Reps	Hold
1	10	5s h:m:s
2	10	5s h:m:s

ULT
Crab Single Leg Squat

Set	Reps	Tempo
1	5	Controlled
2	5	Controlled

LLT LAR
Half Kneel Loaded Shoulder Flexion

Set	Reps	Load	Tempo
1	5	Moderate	Controlled
2	5	Moderate	Controlled

ULT
Wall Alternating Overhead Reach

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

UMT
Dowel Rod Halo

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

LMT
KB 1 Arm OH Rotational Press

Set	Reps	Load	Tempo
1	5	Light	Controlled
2	5	Light	Controlled

LMT
KB Halo

Switch Directions every 5 seconds

Set	Reps	Load	Tempo
1	10	Light	Controlled
2	10	Light	Controlled

Workout Blocks

Upper-Lower Superset
Superset x 4

LLT
Incline Bench Press – Barbell

reps 6

intensity 7

Tempo controlled

Set	Reps	Intensity	Tempo
1	6	7 RPE	Controlled
2	6	8 RPE	Controlled
3	6	8 RPE	Controlled
4	6	9 RPE	Controlled

LLT
Single Leg Single Arm Deadlift

reps 8/side

intensity 8

Tempo controlled

Set	Reps	Intensity	Tempo
1	8/side	8 RPE	Controlled
2	8/side	8 RPE	Controlled
3	8/side	8 RPE	Controlled
4	8/side	8 RPE	Controlled

Assault Bike HISS
Horizontal Loading

Perform 3-5 sets of 5-minute EMOMs.

Active recovery / rest 1-3 minutes between sets

LLT
Assault Bike

Set	Time	Intensity	Rest
1	10 s h:m:s	9-10 RPE	50s (h:m:s)
2	10 s h:m:s	9-10 RPE	50s (h:m:s)
3	10 s h:m:s	9-10 RPE	50s (h:m:s)
4	10 s h:m:s	9-10 RPE	50s (h:m:s)
5	10 s h:m:s	9-10 RPE	50s (h:m:s)