Total Strength - Morrison 2pm (workout preview)

WARM-UP: w/ MB

*3 min. x Side-To-Side Agility Hop (MB held chest high) (mod: no MB, unglued ankles) OR MB Jack

*w/ 10 x Shuffle-Shuffle-Touch on ea. Min.

ABS: w/ Mat and MB

*1 min. x Straight Arm/Leg Sit-Ups w/ MB Moving OH (mod: no MB)

*1 min. x MB Plank (toes on MB) - Walk Hands in 1/2 Circle (mod: no MB)(challenge: feet stacked!!!...MB or no MB...30 sec. ea.)

*1 min. x MB OH Suitcase Crunch

*1 min. x MB Plank (hands on MB) - Walk Feet in 1/2 Circle (mod: no MB)

STRENGTH TRNG.: Rep Countdown w/ Return Strength Interval b/w ea. set

RETURN INTERVAL:

*8 x Dynamic Lunge R-Lunge L-Sumo Squat

*8 total x DB Hammer Curl in Deep Squat Hold

*8 x MB Slam Burpee (Slam Squat - Thrust to Plank - MB Push-Up - Hop In to Sides of Hands - Slam Ball Lift) (modification: no push-up, may even go weightless (no MB))

SET #1:

30-20-10 x DB Squat Swing

---> RETURN INTERVAL

SET #2:

30-20-10 total x OH Lunge

---> RETURN INTERVAL

SET #3: 

30-20-10 x Squat Thruster (buns to/ near MB)

---> RETURN INTERVAL

SET #4:

30-20-10 x MB Clean or MB Squat Slam

---> RETURN INTERVAL

SET #5:

30-20-10 x Sumo Dead Lift High Pull + alternating Side Leg Lift

---> RETURN INTERVAL

SET #6:

30-20-10 x MB Triceps Dip (modification: on the floor in crab position)

---> RETURN INTERVAL

SET #7:

20-10-6 x Rolling MB Push-Up (modification: on knees) (challenge: MB Plyo Push-Up (hands hop off MB, p-up, hands hop back on)

STRETCH: by 1:52pm