Today's Siskey Total Strength - 50 sec. ON/ 10 sec. OFF

WARM-UP: Simple F.G.B.

• 1 min. x Air Squat
• 1 min. x Push-Up
• 1 min. x Alternating Pillar Lunge
• 1 min. x Superman Plank
• 1 min. x Dynamic Squat 
• 1 min. x REST

Immediate Round 2 @ 30 sec. ea.

SET #1: (12 min.)

*set GymBoss for 12 interval sets of 50 sec. and 10 sec.

*demonstrate Elbow S-T-J, DB Squat Clean, Rainbow Hop-Hop, and S-A Row

• 1) 50 sec. x Elbow Plank Squat-Thrust-Jump (hop out to elbow plank, hop in, stand up and jump up)(mod: regular s-t-j, walk in/ out, *elbows atop bosu)
• 10 sec. x REST

• 2) 50 sec. x Dumbbell (DB) Squat Clean
• 10 sec. x REST

• 3) 50 sec. x Elbow Plank S-T-J 
• 10 sec. x REST

• 4) 50 sec. x DB Squat Clean
• 10 sec. x REST

• 5) 50 sec. x Elbow Plank S-T-J 
• 10 sec. x REST

• 6) 50 sec. x DB Rainbow Dead Lift to Lateral Hop-Hop over DB (place 1 DB on floor at the left side of your left foot, bend down, pick DB up, and bring it overhead in a straight-arm arc, return it to the floor on the right side of your right foot, then lateral hop over DB and back, repeat)
• 10 sec. x REST

• 7) 50 sec. x Elbow Plank S-T-J 
• 10 sec. x REST

• 8) 50 sec. x DB Rainbow Dead Lift to Lateral Hop-Hop over DB
• 10 sec. x REST

• 9) 50 sec. x Elbow Plank S-T-J
• 10 sec. x REST

• 10) 50 sec. x Right Arm: Single-Arm Renegade Row
• 10 sec. x REST

• 11) 50 sec. x Elbow Plank S-T-J 
• 10 sec. x REST

• 12) 50 sec. x Left Arm: Single-Arm Renegade Row
• 10 sec. x REST

SET #2: (12 min.)

*set GymBoss for 12 interval sets of 50 sec. and 10 sec.

*demonstrate Surfer, Snatch to Jumps Fwd/Bkwd, Behind Neck Thruster + OH Squat, RDL

• 1) 50 sec. x Alternating Single-Arm DB Dead Lift High Pull to 180 Jump Squat (place 2 DBs on floor (one in front of R foot, one in front of L foot), squat and pick up R DB w/ R hand, pull DB up to arm pit, place back on floor, then jump squat + turn to face other direction, squat jump + turn back, repeat w/ L hand)
• 10 sec. x REST

• 2) 50 sec. x Body Bar Snatch + 2 OH Jumps Fwd/ 2 OH Jumps Bkwd (in one quick motion bring body bar from ground to overhead, hold bar overhead and jump 2x fwd and 2s bkwd)
• 10 sec. x REST

• 3) 50 sec. x Alternating Single-Arm DB Dead Lift High Pull to 180 Jump Squat
• 10 sec. x REST

• 4) 50 sec. x Body Bar Snatch + 2 OH Jumps Fwd/ 2 OH Jumps Bkwd
• 10 sec. x REST

• 5) 50 sec. x Alternating Single-Arm DB Dead Lift High Pull to 180 Jump Squat
• 10 sec. x REST

• 6) 50 sec. x Behind-the-Neck Thruster to OH Squat (w/ body bar)
• 10 sec. x REST

• 7) 50 sec. x Alternating Single-Arm DB Dead Lift High Pull to 180 Jump Squat
• 10 sec. x REST

• 8) 50 sec. x Behind-the-Neck Thruster to OH Squat
• 10 sec. x REST

• 9) 50 sec. x Alternating Single-Arm DB Dead Lift High Pull to 180 Jump Squat
• 10 sec. x REST

• 10) 50 sec. x R Leg Romanian Dead Lift (RDL) (single-leg stiff leg dead lift, holding DBs)
• 10 sec. x REST

• 11) 50 sec. x Alternating Single-Arm DB Dead Lift High Pull to 180 Jump Squat
• 10 sec. x REST

• 12) 50 sec. x L Leg Romanian Dead Lift
• 10 sec. x REST

FINISHER: (Simple F.G.B. Repeat, PLUS WEIGHT!!! - OPTIONAL)

2 x thru:

• 1 min. x Front Squat
• 1 min. x DB Push-Up to Row
• 1 min. x Alternating Pillar Lunge (racking options: OH, thrusting, front rack, hanging at sides)
• 1 min. x Superman Plank (no weight, challenge: add push-up)
• 1 min. x Weighted Sumo Jack

ABS:

3 Rounds -

*30 sec. x Upper Body Ab Pulse

*30 sec. x Mini-Leg Lift Pulse

STRETCH: