Sunday 2:30pm Total Strength (Morrison)

Equipment: Mat, Heavy Dumbbells (DBs), Bench Top

WARM-UP: 3 x thru, w/ bench top

*30 sec. x OHS

*30 sec. x Sumo Squat 1/2 Circle

*30 sec. x OH Lunge w/ Twist 

4 x THROUGH 4 Ex’s (30 ON/ 10 OFF): (10 min. + 45 sec.)

*30 sec. x Overhead Mountain Jump Lunges (4 jump lunge to 4 mtn. climb)(challenge: w/ 1 DB)

-10 sec. REST

*30 sec. x Sliding Knee Push-Ups (slide over to one arm for a tricep p-u)(challenge: in regular plank)

*10 sec. REST

*30 sec. x Scissor Kicking 1/2 Pike-Ups

*10 sec. REST

*30 sec. x Side Lunge w/ OH Chop (1 extra heavy DB)

*10 sec. REST

*10 x “MJDB #3” (w/ DBs: squat-thrust-push up-hop in and stand-curl-press-triceps extension)

4 x THROUGH 3 Ex’s (30 ON/ 10 OFF) (8 min.)

*30 sec. x D-A DB Snatch

*10 sec. REST

*30 sec. x See-Saw Good Morning (mod: double-leg)

*10 sec. REST

*30 sec. ea. x Weighted T-Push-Ups (DB Push-Up to Side Bridge)

*10 sec. REST

10 x “MJDB #3”

4 x THROUGH 2 Ex’s (30 ON/ 10 OFF) (5 min. + 20 sec.)

*30 sec. x Thruster to OH Lunge R and L

*10 sec. REST

*30 sec. x Single-Leg DB Power Clean (alternate legs ea. rep)(if time: 30s L and 30s R)

*10 sec. REST

10 x “MJDB #3”

4 x THROUGH 1 Ex (30 ON/ 10 OFF) (2 min. + 45 sec.)

*30 sec. x Box-Hopping DB Squat Swing OR Single-Arm DB Overhead Squat (alt. arms ea. round)

*10 sec. REST

*10 x “MJDB #3” 

ABS:

*45 sec. ea. x Long Body Side-Ups

*2 x thru:

-30 sec. x Full Sit-Up w/ feet on floor, straight arms at sides

-30 sec. x R S-L Full Sit-Up (w/ leg moving up)

-30 sec. x L S-L Full Sit-Up

*45 sec. ea. x Long Body Side-Ups

?*10 x “MJDB #3”