Saturday 8am Cardio Strength (Siskey Y) - "Pardon the Interruption"

"Pardon the Interruption"

EQUIP: Mat, Med Ball (MB), Heavy Dumbbells (DBs)

WARM-UP:

1 min. - 45 sec. - 30 sec. x 

*MB Figure 8 (in Sumo Squat)

*Alternating MB Single-Leg Pike-Ups

*MB Plank Side-to-Side Toe Taps

INTERRUPTED 5 min. AMRAP #1: 

~w/ 4x Renegade Row (DB Push-Up + Row R/ Row L) on the minute every minute

*10 x

• Standing MB Tricep Toss to (No Wall) Wall Ball
• V-Sit Russian Twist Slam Balls (R and L = 2 reps)

-if MB doesn’t bounce, just do MB Russian Twist (but R and L = 1 rep)

DECADE DOOZIE: (focus: chest, back, abs)

*10 x Side-to-Side 1-Step Walking Push-Up

-10 x Wide Knee-Slapping Tuck Jump OR Wide Knee-Slapping High-Knee Run

*10 x Supine DB Fly (challenge: w/ Legs Elevated, 90 degree knee bend)

-10 x Wide TJ or H-K Run

*10 x Bent-Over DB Fly

-10 x Wide TJ or H-K Run

*10 x Standing DB Front Raises

-10 x Wide TJ or H-K Run

*10 x DB Good Morning

-10 x Wide TJ or H-K Run

INTERRUPTED 5 min. AMRAP CHIPPER #1: 

~w/ 4x Side Lunge Thruster on the minute every minute

*10 x

• Step-Back Lunge + MB Chop
• MB Slam Squat + Broad Jump Fwd. and Bkwd. over MB

DECADE DOOZIE: 

-same as above

INTERRUPTED 5 min. AMRAP CHIPPER #1: 

~w/ 6x DB Power Clean (challenge: 3 ea. x Single-Leg) on the minute every minute

*10 x

• MB Foot Squeeze “Squat Catch and Release”
• MB Plyo Push-Ups (mod: on knees; walk hands up/ down MB)

DECADE DOOZIE: 

-same as above

INTERRUPTED 5 min. AMRAP CHIPPER #1: 

~w/ 4x Lateral Hop Over 2 Spaced DBs there/ back on the minute every minute

*10 x

• Slamming MB Up-Down (hop out to plank w/ hands atop MB, hip dip, hop in, get MB OH, slam)
• Heel-On-Ball In-Place Lunge (10 x R and 10 x L)

DECADE DOOZIE: 

-same as above

“It’s NEVER too late, it’s NEVER too bad, and you’re NEVER too old or too sick to start from scratch once again.”