"Round Up/ Round Down" - Total Strength Extreme (Morrison Y)

WARM-UP:

3 min. x Gliding Squat-Thrust-Stand

-On The Minute Every Minute: 6 x Push-Up + Single-Leg Side Swipe

--------------------

ROUNDS COUNT-UP:

-Complete Add-On Rounds of 1 to 5 w/o Rest

*Round 1: 10 x Bosu Sit-Up to Get-Up (challenge: Pistol Get-Up (5 ea. leg))(w/ or w/o DB on chest)

*Round 2: Rnd. 1 + 10 x Dome-Down Bosu Push-Up + Hands Hop, then Feet Hop (mod: knee p-u)

*Round 3: Rnds. 1 & 2 + 10 x Single-Arm DB Deadlift to 180 Jump Squat 

*Round 4: Rnds. 1, 2, & 3 + 10 x DB Swing + Side Hop (R and L = 1)(mod: swing + step side-to-side)

*Round 5: Rnds. 1, 2, 3 & 4 + 10 x DB Halo + Thruster (alt. halo direction ea. rep)

--------------------

WARM-UP REVISITED:

2 min. x Gliding Plank Tuck-Ins (mod: Mtn. Climbers)

-On The Minute Every Minute: 10 x Double-Leg Supine Hammy Glide Outs (mod: Runners)

-----------------------

ROUNDS COUNTDOWN:

-Complete Add-On Rounds of 5 to 1 w/o Rest from above

*Round 1: 10 x Heavy DB Halo + Thruster

*Round 2: Rnd. 1 + 10 x DB Swing + Side Hop (R and L = 1)

*Round 3: Rnds. 1 & 2 + 10 x Single-Arm DB Deadlift to 180 Jump Squat

*Round 4: Rnds. 1, 2, & 3 + 10 x Dome-Down Bosu Push-Up + Hands Hop, then Feet Hop

*Round 5: Rnds. 1, 2, 3, & 4 + 10 x Bosu Sit-Up to Get-Up

------------------------

ROUNDS COUNT-UP - TAKE 2:

-Complete Add-On Rounds of 1 to 3 w/o Rest

*Round 1: 10 x Lunge-Curl-Switch (mod: walk-switch, instead of jump-switch)

*Round 2: Rnd. 1 + 10 ea. leg x Bulgarian Bosu Split Squat (w/ or w/o DBs hanging at sides)

*Round 3: Rnds. 1 and 2 + 10 x Renegade Row (push-up or not) - Hop In - Hold Squat - Rear Row - Triceps Extension

----------------------------

WARM-UP REVISITED:

2 min. x Gliding Side-to-Side Lunge

-On The Minute Every Minute: 6 x X-Body Gliding Push-Up (mod: Jack Push-Up)

----------------------------

ROUND COUNTDOWN - TAKE 2:

-Complete Add-On Rounds of 3 to 1 w/o Rest

*Round 1: 10 x Renegade Row R and L - Hop In - Squat + Triceps Extension

*Round 2: Rnd. 1 + 10 ea. arm. x Overhead DB/ KB Sumo Squat

*Round 3: Rnds. 1 and 2 + 10 x Lunge-Curl-Switch

ABS:

2 or 3 min. x Suitcase Crunch

-On The Minute Every Minute: 20 x Superman (Prone Arched Body) Rocks