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

STRENGTH: Dead (no ViPR)

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

Warm-Up Blocks

PREPARATION
Horizontal Loading

LAR ULT
LPHC Rub&Scrub
Set Time
1 2-3 min h:m:s
UMT
Wall, Rotational Split Stance, Type 2 Mobility
Set Reps Tempo
1 8 alt sides Controlled

rotate and flex the spine at the same time

LMT
Rotational squat, X-Body Pull, Quick release
Set Reps Load
1 3 each side Light
LLT
Linear Leg Kicks, Quick Release
Set Reps Load Tempo
1 10 each leg Moderate Explosive
UMT
Alternate Lateral Lunge, 2 Arm Ward
Set Reps Tempo
1 14 total Explosive

Ward and quick release

Workout Blocks

TRI-SET
Tri-Set x 1

Perform 4-6 rounds OR 15 minutes with a minimal rest

UMT
Elbow Crawl Get Up
reps 5
Tempo controlled
Set Reps Tempo
1 5 Controlled
LLT
Curtsy lunge, 1-Arm Dead Press
reps 10 total
weight_kgs 5-8
Tempo controlled
Set Reps Weight Tempo
1 10 total 5-8 kgs Controlled
LLT
Anterior lunge to Step Up, Deadlift
reps 8-10
load heavy
Tempo controlled
Set Reps Load Tempo
1 8-10 Heavy Controlled

Lunge UNDER the load before picking up

Cool Down Blocks

BREATHING
Horizontal Loading

LAR ULT
J-RP: Supine Chest Opener
Set Time Hold
1 10s h:m:s 3s IN 7s OUT h:m:s