Here is a quick full body Activation Block to prepare you for the training session. It consists of Fluid Dynamics (Local). Then we move to the SMUR with the mini band, a shoulder Excitation drill with a Pro Band and finally some Sensory activation with quick feet and reactive hands.

This muscular strength focused High Intensity Steady State block will utilize primairly linear and familiar exercises performed in an As Many Rounds as Possible format for 10min.

The goal with HISS is to elevate the HR above 80% where it feels HARD and sustain it for the time frame with little to no breaks in between the exercises.

Review the exercises. Set a timer for 10min and load the barbell/select dumbbells with that "non stop" objective in mind. Move efficiently, make good choices as there are only 6 reps for each exercise.

The goal with HISS is to elevate the HR above 80% where it feels HARD and sustain and push your capacity to get the work done as soon as you can. Autonomy is your friend or foe as the objective for subsequent sessions is to "better" your time.

Have a stop watch ready. Familiarize yourself with the exercises and rep count. Hit start and go for it. There will be some necessity for pacing to get through all of the sets, but push into discomfort. Perform 4 rounds of the giant set as fast as you can. It should feel like an 8-9/10. Be sure to note your finish time.

The goal with HISS is to elevate the HR above 80% where it feels HARD and push your capacity to its upper limits. The cyclical nature of tabata has an all out objective for a short window of 4min

Use an interval timer or something like a Spotify tabata timer. Hit start and go for it alternate exercise first and second exercise for a total of 2 rounds. Do your best effort for the prescribed time. It should feel like an 9-10/10.

Self massage technique used as a recovery modality to move fluid into the tissue and around joints to create space and dynamism (you feel great!) in the body and to facilitate some lymphatic drainage of metabolic waste.
Use deep, relaxing breaths as much as you can. Be aware of any neural sensations that might cause any numbing and tingling sensations and simply move the roller or ball away from that area.