Set	time
1	00:01:00
2	00:01:00
3	00:01:00

Set	reps	weight_lbs
1	10 (5-5)	8lbs
2	10 (5-5)	8lbs
3	10 (5-5)	8lbs

Soumi Full Body 1.6

Workout

Mechanical

Metabolic

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Full Body Warm Up
Giant Set x 1

ULT
Alternating Single Leg RDL to Knee Hug

reps 10 (5-5)

Set	Reps
1	10 (5-5)

UMT
Standing Lateral Flexion

reps 10 (5-5)

Set	Reps
1	10 (5-5)

LMT
Med Ball Partner – Full Twist

reps 10

Set	Reps
1	10

Side to Side Oblique Raises

LLT
Activation – Band OH Press Outs w/ Step

reps 12 (6-6)

Set	Reps
1	12 (6-6)

Workout Blocks

Whole Body Set 1
Tri-Set x 3

LLT
KB High Pull to Goblet Squat (Modified)

reps 8-10

Set	Reps
1	8-10
2	8-10
3	8-10

LMT
Med Ball Side Lunge Twist

reps 16 (8-8)

Set	Reps
1	16 (8-8)
2	16 (8-8)
3	16 (8-8)

Oblique Wood Chops

LLT
KB Thrusters

reps 12 (6-6)

Set	Reps
1	12 (6-6)
2	12 (6-6)
3	12 (6-6)

Whole Body Set 2
Tri-Set x 3

LLT
LLT – Supine MB Vertical Throw (Explosive Chest Pass)

reps 8-10

Laying on your back, on the floor, perform an explosive press, throwing the ball vertically and catching it on the way back down. Start from arms pressed against floor. Deadstart/Deadstop Position.

Set	Reps
1	8-10
2	8-10
3	8-10

Half Kneeling Plate Overhead Press

reps 8

Set	Reps
1	8
2	8
3	8

LLT
Fast Anterior Lunge, Curls

reps 6 (3-3)

Set	Reps
1	6 (3-3)
2	6 (3-3)
3	6 (3-3)

Last Set
Tri-Set x 3

LLT
Assault Bike

time 00:01:00

Set	Time
1	00:01:00 h:m:s
2	00:01:00 h:m:s
3	00:01:00 h:m:s

Hold Goblet

UMT
Rotational Crossover Run (KC)

reps 10 (5-5)

weight_lbs 8lbs

Set	Reps	Weight
1	10 (5-5)	8lbs lbs
2	10 (5-5)	8lbs lbs
3	10 (5-5)	8lbs lbs

Sandbell carry

ULT
Agility Ladder – Forward Shuffle To Stick

reps 2 (up and down ladder)

Set	Reps
1	2 (up and down ladder)
2	2 (up and down ladder)
3	2 (up and down ladder)

Warm-Up Blocks

Full Body Warm Up Giant Set x 1

ULT Alternating Single Leg RDL to Knee Hug reps 10 (5-5)

UMT Standing Lateral Flexion reps 10 (5-5)

LMT Med Ball Partner – Full Twist reps 10

LLT Activation – Band OH Press Outs w/ Step reps 12 (6-6)

Workout Blocks

Whole Body Set 1 Tri-Set x 3

LLT KB High Pull to Goblet Squat (Modified) reps 8-10

LMT Med Ball Side Lunge Twist reps 16 (8-8)

LLT KB Thrusters reps 12 (6-6)

Whole Body Set 2 Tri-Set x 3

LLT LLT – Supine MB Vertical Throw (Explosive Chest Pass) reps 8-10

Half Kneeling Plate Overhead Press reps 8

LLT Fast Anterior Lunge, Curls reps 6 (3-3)

Last Set Tri-Set x 3

LLT Assault Bike time 00:01:00

UMT Rotational Crossover Run (KC) reps 10 (5-5) weight_lbs 8lbs

ULT Agility Ladder – Forward Shuffle To Stick reps 2 (up and down ladder)