LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block

Giant Set x 1

Rub and scrub trunk 1 x 10

Set	reps
1	10

Crab single leg squat 1 x 10

Set	reps
1	10

Squat to cobra elevated 1 x 10

Set	reps
1	10

Self-Massage: Foam Roll Lat 1 x 10

Set	reps
1	10

Workout Blocks

Working Block

Tri-Set x 1

Landmine Row T Step OH Press 1 x 10

Set	reps
1	10

Neutral Grip Pull Up 1 x 10

Set	reps
1	10

Suspended 1Arm Row w/ Rotation 1 x 10

Set	reps
1	10

Back and legs endurance strength

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Includes a 4Q warm-up and giant sets of upper back and legs for endurance strength.

Warm-Up Blocks

Warmup Block
Giant Set x 1

4Q warm-up

ULT
Rub and scrub trunk

reps 10

Set	Reps
1	10

ULT
Crab single leg squat

reps 10

Set	Reps
1	10

ULT
Squat to cobra elevated

reps 10

Set	Reps
1	10

ULT
Self-Massage: Foam Roll Lat

reps 10

Set	Reps
1	10

Workout Blocks

Working Block
Tri-Set x 1

Tri-set for the back

LMT
Landmine Row T Step OH Press

reps 10

Set	Reps
1	10

ULT
Neutral Grip Pull Up

reps 10

Set	Reps
1	10

UMT
Suspended 1Arm Row w/ Rotation

reps 10

Set	Reps
1	10

Warm-Up Blocks

Warmup Block Giant Set x 1

ULT Rub and scrub trunk reps 10

ULT Crab single leg squat reps 10

ULT Squat to cobra elevated reps 10

ULT Self-Massage: Foam Roll Lat reps 10

Workout Blocks

Working Block Tri-Set x 1

LMT Landmine Row T Step OH Press reps 10

ULT Neutral Grip Pull Up reps 10

UMT Suspended 1Arm Row w/ Rotation reps 10

Warmup Block
Giant Set x 1

ULT
Rub and scrub trunk

reps 10

ULT
Crab single leg squat

reps 10

ULT
Squat to cobra elevated

reps 10

ULT
Self-Massage: Foam Roll Lat

reps 10

Working Block
Tri-Set x 1

LMT
Landmine Row T Step OH Press

reps 10

ULT
Neutral Grip Pull Up

reps 10

UMT
Suspended 1Arm Row w/ Rotation

reps 10