LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Movement Prep
Circuit x 1
Lying Extension with Lateral Flexion
Set time Hold
1 2-3 min
Side Lying 90-90
Set reps Tempo
1 6 s/side controlled
Half Kneeling Lateral Frog
Set reps Tempo
1 6 s/sides controlled
World’s Greatest Stretch
Set reps Tempo
1 5 s/sides controlled
Push-up to Downward Dog
Set reps Tempo
1 5 controlled
Workout Blocks
Tri-Set: Swing, Row, Squat
Tri-Set x 4
Long Arm KB Swings
Set reps weight_kgs Tempo Rest
1 10 16kg controlled 90s
2 12 20kg controlled 90s
3 12 20kg controlled 90s
4 10 24kg controlled 90s
Split Stance Row – Kettlebell
Set reps weight_kgs Tempo Rest
1 6-8 s/side 16kg controlled 90s
2 10 s/side 16kg controlled 90s
3 10 s/side 16kg controlled 90s
4 10 s/side 16kg controlled 90s
Offset Kettlebell Squat
Set reps 0 Tempo Rest
1 8 s/side 16kg controlled 90s
2 10 s/side 20kg controlled 90s
3 10 s/side 20kg controlled 90s
4 10 s/side 20kg controlled 90s
Tri-Set: Pulldown, Clean, Press
Tri-Set x 3
Tall Kneeling Cable Pulldown
Set reps weight_lbs Tempo Rest
1 12 w 3s hold 23lb controlled 2 min
2 12 w 3s hold 27lb controlled 2 min
3 N/A 27lb controlled 2 min
Power – Dead Cleans [KB]
Set reps 0 Tempo Rest
1 10 s/side 20kg controlled 2-3 min
2 8 s/side 20kg controlled 2-3 min
3 N/A controlled 2-3 min
Half Kneeling Plate Overhead Press
Set reps 0 Tempo Rest
1 10 s/sides 10kg plate controlled 90s
2 10 s/sides controlled 90s
Kettle Bell Farmers Walk (Carry)
Set reps Tempo Rest
1 40 yards controlled 90s
2 40 yards controlled 90s
3 N/A controlled 90s
Cool Down Blocks
Recovery
Horizontal
Cat Cow
Set reps
1 8
Alternating Pigeon
Set reps
1 5 s/side
Low Atomic Frog
Set reps
1 5

12/8 – Total Body Strength

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Movement Prep
Circuit x 1

UMT
Lying Extension with Lateral Flexion
time 2-3 min
Hold
Set Time Hold
1 2-3 min h:m:s h:m:s
UMT
Side Lying 90-90
reps 6 s/side
Tempo controlled
Set Reps Tempo
1 6 s/side Controlled
UMT
Half Kneeling Lateral Frog
reps 6 s/sides
Tempo controlled
Set Reps Tempo
1 6 s/sides Controlled
UMT
World’s Greatest Stretch
reps 5 s/sides
Tempo controlled
Set Reps Tempo
1 5 s/sides Controlled
UMT
Push-up to Downward Dog
reps 5
Tempo controlled
Dynamic movement incorporating shoulders and core into a push-up. Don't rush! Feel the stretch across pecs and lats.
Set Reps Tempo
1 5 Controlled

Workout Blocks

Tri-Set: Swing, Row, Squat
Tri-Set x 4

LLT
Long Arm KB Swings
reps 10
weight_kgs 16kg
Tempo controlled
Rest 90s
Set Reps Weight Tempo Rest
1 10 16kg kgs Controlled 90s (h:m:s)
2 12 20kg kgs Controlled 90s (h:m:s)
3 12 20kg kgs Controlled 90s (h:m:s)
4 10 24kg kgs Controlled 90s (h:m:s)
LLT
Split Stance Row – Kettlebell
reps 6-8 s/side
weight_kgs 16kg
Tempo controlled
Rest 90s
Set Reps Weight Tempo Rest
1 6-8 s/side 16kg kgs Controlled 90s (h:m:s)
2 10 s/side 16kg kgs Controlled 90s (h:m:s)
3 10 s/side 16kg kgs Controlled 90s (h:m:s)
4 10 s/side 16kg kgs Controlled 90s (h:m:s)

12kg or 16kg

Offset Kettlebell Squat
reps 8 s/side
0 16kg
Tempo controlled
Rest 90s
Set Reps Tempo Rest
1 8 s/side Controlled 90s (h:m:s)
2 10 s/side Controlled 90s (h:m:s)
3 10 s/side Controlled 90s (h:m:s)
4 10 s/side Controlled 90s (h:m:s)

Tri-Set: Pulldown, Clean, Press
Tri-Set x 3

Tall Kneeling Cable Pulldown
reps 12 w 3s hold
weight_lbs 23lb
Tempo controlled
Rest 2 min
Set Reps Weight Tempo Rest
1 12 w 3s hold 23lb lbs Controlled 2 min (h:m:s)
2 12 w 3s hold 27lb lbs Controlled 2 min (h:m:s)
3 N/A 27lb lbs Controlled 2 min (h:m:s)
LLT
Power – Dead Cleans [KB]
reps 10 s/side
0 20kg
Tempo controlled
Rest 2-3 min
Set Reps Tempo Rest
1 10 s/side Controlled 2-3 min (h:m:s)
2 8 s/side Controlled 2-3 min (h:m:s)
3 N/A Controlled 2-3 min (h:m:s)
Half Kneeling Plate Overhead Press
reps 10 s/sides
0 10kg plate
Tempo controlled
Rest 90s
Set Reps Tempo Rest
1 10 s/sides Controlled 90s (h:m:s)
2 10 s/sides Controlled 90s (h:m:s)
LLT
Kettle Bell Farmers Walk (Carry)
reps 40 yards
Tempo controlled
Rest 90s
Set Reps Tempo Rest
1 40 yards Controlled 90s (h:m:s)
2 40 yards Controlled 90s (h:m:s)
3 N/A Controlled 90s (h:m:s)

Cool Down Blocks

Recovery
Horizontal Loading

ULT
Cat Cow
Set Reps
1 8
UMT
Alternating Pigeon
Set Reps
1 5 s/side
UMT
Low Atomic Frog
Set Reps
1 5