Siskey Total Strength

WARM-UP:

3 Rounds -

• 30 sec. x Torso Twisting High Knee Run
• 30 sec. x Chair Hold + alternating Heel Taps

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5 Rounds -

*30 sec. x Goddess Hold 

*10-8-6-4-2 ea. leg x Fwd. Lunge to S-L Deadlift + Side Lunge to S-L Deadlift (straight back leg on lunge)(DBs to floor on lunge)(10 reps R, then 10 reps L = 10 reps)

5 Rounds -

*30 sec. x Dumbbell Down Push-Up Hold (alt. rounds of elbows in and elbows out)

*10-8-6-4-2 x (w/ Body Bar or DBs)2x Sumo Deadlift High Pull to 1x Double-Arm Snatch

5 Rounds -

*30 sec. x L-Sit Hold (atop DBs) (mod: heels on floor, just buns lift off of floor)(option: 10 sec. heels up, 10 sec. heels down, 10 sec. heels up)

*10-8-6-4-2 x DB Deadlift to Bent-Over Fly

5 Rounds -

*30 sec. x Overhead Squat Hold (w/ Body Bar)

*10-8-6-4-2 ea. leg x Split Squat Plyos (in down lunge, hop front foot out sideways and back in, come up)(challenge: FRONT RACK DBs)

5 Rounds -

*30 sec. x Plank Hold + Straight Arm Pendulum Lift Fwd. & Bk. (medium DBs)(alt. arms)

*10-8-6-4-2 x DB Squat Clean and Press (palms face inward)

4 Rounds -

*30 sec. x Standing Split Hold (+ Push-Up) (switch legs ea. round)(both hands on floor, one foot on floor, one foot straight up in the air)

10-8-6-4 (there-back = 1) x Lateral Lunge Jumps over body bar (mod: skimming lunge out/ in, lateral hop over bar)

TRADITIONAL AB WORK (if time):

3 Rounds -

• 30 sec. x Bicycle
• 30 sec. x Straight Leg Bicycle