Siskey Total Strength - Partner Pandemonium

WARM-UP: 2 Rounds (4 total minutes) (call out every 30 sec.)(= 8 rnds. of 30 sec.)

• P1: 1 min. x MB Mtn. Climb
• P2: 30 sec. ea. x Single-Arm Snatch
• Switch!

1) 4 min. AMRAP -

• Partner 1: 10 x Push-Up (lower body b/w benches) - Jack Hop Feet Onto/ Down Off Benches (mod: no push-up and just jack feet up onto benches OR push-up on knees)
• Partner 2 (until P1 finishes): Med Ball Clean (mod: Slam Squat)
• Switch

3 min. AMRAP -

*Partner Plank/ Sit-Up

-P1 10 x Sit-Ups; P2 Hold P1’s feet while in Plank (challenge: P2 does tricep push-ups; 5 for every 10 of your partner’s sit-ups)

-Switch!

2) 4 min. AMRAP -

• Partner 1: 5 x there/ back Burpee OR Squat-Thrust-2x Lateral Jump (thru/ over both benches)(challenge: add MB!!)
• Partner 2 (until P1 finishes): DB Sumo Jack (mod: MB Jack)
• Switch

3 min. AMRAP -

*Partner Over/ Under 

-P1 holds Elbow Plank; P2 Broad Jumps over P1; P1 up to Down Dog; P2 Army/ Bear Crawl under P1; P1 and P2 meet in Plank for 5 Push-Ups (switch partners ea. rep)

3) 4 min. AMRAP -

• Partner 1: 2 x there/ back Push-Up Plank Walk through both benches
• Partner 2 (until P1 finishes): MB OH Switch Lunge Jump + Hip Chop
• Switch

3 min. AMRAP -

*Partner Ab Hops

-P1 Holds Bent-Knee V-Sit (modification: Hollow Body Hold); P2: 10 x Lateral Hops over P1’s feet (challenge: hold DB in V-Sit and OH Press)

-Switch!

4) disassemble bench (8 stacked risers) 4 min. AMRAP -

• Partner 1: 10 x 90 Degree Hip Crease Push-Up (feet atop risers)(mod: decline push-up @any height)
• Partner 2 (until P1 finishes): Lunge w/ MB or DB Moving from Pubis to OH and Off to Side
• Switch

3 min. AMRAP

*Partner MB Squat-Thrust-Toss

-MB Squat-Thrust-Toss to partner (challenge: 2x Air Squat while partner completing S-T-Toss)

5) 4-8 stacked risers 4 min. AMRAP -

• Partner 1: 10 ea. x Pistols (single-leg squats, buns to risers)(mod: toes of nonworking leg on floor for support)
• Partner 2 (until P1 finishes): No-Wall Wall Ball (MB Squat Toss)

3 min. AMRAP -

*Partner Decline Push-Up/ Oblique Plank Hold

-P1 Hold Plank; P2 on R side of P1‘s body: puts feet atop P1’s low back to do 5 x Decline Push-Up, P2 walks over to P1’s L side, puts feet atop P1’s low back to do 5 x Decline Push-Up on that side; Switch!

Announcements:

*This Saturday: “Bridal Bootcamp” w/ Stephanie Swiger and Erin Borchard; 8-10am Room 2 @ Siskey (no charge!)

*This Sunday: Erin teaches Cardio-Strength Challenge @ Harris Y in main grp ex room

*Wed before Tgiving: Leonard and Erin team teaching 9am-10:30am (Gym AND Room 2 @ Siskey Y)