HISS (High-Intensity Steady State, a session consisting of a single bout of high-intensity above the lactate threshold, critical speed/power, MLSS (or a rating of perceived exertion of hard or greater) done for a continuous period of time

  1. Cylinder Lift, Forward Lunge
  2. Uppercut, Side Lunge 
  3. Rotational Shuffle, Tilt 
  4. Dynamic Lunges, Shift 
  5. Rotational Squat, OH Press

Repetitions: 10 each 
Time: 10-15 minutes 
Rest: minimal 
Load: small to medium

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.