Total Strength at Morrison Y

WARM-UP:

*3 min. x MB Shuffle-Shuffle Touch w/ 5 x Slam Squat Jumps on every 30 sec.

ABS:

*1 min. x MB Hand Plank Hold (challenge: + X-Body Knee-Ins)

*1 min. x MB Suitcase Crunch (MB squeezed b/w knees)

*1 min. x MB Decline Elbow Plank Hold (toes atop MB)(challenge: Single-Leg; 30 sec. ea.)

*1 min. x V-Sit + MB Upward Toss

***“UNEVEN STEVEN” REPEAT: (w/ 1 Extra Heavy DB (20 lb.) and 1 Medium DB (12 lb.))

*10 x DB Squat Clean and Press (heavy in R)

*5 x Man Maker (heavy in R)

*10 x DB Squat Clean and Press (heavy in L)

*5 x Man Maker (heavy in L)

R Side: 1 heavy DB (15 lb.)

3 RNDS - 

*10 x OH In-Place Lunge (DB in R hand; R lunge)

*10 x Single-Arm (S-A) Snatch (DB in R hand)

*10 x S-A DB Squat Swing (thumb up)

*10 x R Side Lunge w/ DB Floor Touch

L Side: same as above

***“UNEVEN STEVEN” REPEAT: (w/ 1 Extra Heavy DB (20 lb.) and 1 Medium DB (12 lb.))

*10 x DB Squat Clean and Press (heavy in R)

*5 x Man Maker (heavy in R)

*10 x DB Squat Clean and Press (heavy in L)

*5 x Man Maker (heavy in L)

R Side: 2 matching Heavy DBs (15 lb.)

3 RNDS -

*10 x S-L Deadlift to Curl and Press (mod: Stiff Leg DL OR Double Leg DL)

*10 x 1 DB Side Toss (to R)

*10 x S-L Scale DB Fly (on R leg)

*10 x 1DB Rainbow Deadlift to 3x Lateral over DB

L Side: same as above

***“UNEVEN STEVEN” REPEAT: (w/ 1 Extra Heavy DB (20 lb.) and 1 Medium DB (12 lb.))

*10 x DB Squat Clean and Press (heavy in R)

*5 x Man Maker (heavy in R)

*10 x DB Squat Clean and Press (heavy in L)

*5 x Man Maker (heavy in L)