Siskey Total Strength - "Wannabe Fran" (21-15-9 Push/ Pull)

WARM-UP:

3 Rounds - (round 1: weightless; round 2: medium weights; round 3: heavy weights)

*30 sec. x Side-to-Side Downward Punch

*30 sec. x (V-Sit atop bench) Cherry Picker Upward Punch

~b/w Rounds: 10 x Side-Out Push-Ups (mod: walk-switch, instead of jump-switch; go to knee)

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

PUSH-PULL:

21-15-9 x 

*Thruster (push)

*Double-Arm DB Snatch (pull)

DECADE DOOZY:

*10 x “Around the World” (Lateral Raise to Fwd. Descent)(thumbs up on the up, palms down on the down)

*10 x Box Jump (mod: alternating Russian Step-Ups w/ or w/o DBs in hands)

*10 x “Reverse Around the World” (Fwd. Raise to Lateral Descent)(thumbs up on up, palms down on down)

*10 x Box Jump

*10 x Lunge-Fwd. Lean-1DB OH Extension

*10 x Box Jump

*10 x Step-Back Lunge + 1DB OH Extension (lean backward w/ a slight arch)

*10 x Box Jump

WARM-UP REVISITED:

2 Rounds -

*30 sec. x Push-Up + Punch-Punch (p-u - punch R straight ahead - punch R out to side, then do L side)

*30 sec. x Plank Hold + Punch-Punch

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

PUSH-PULL: (lower bench to 4 risers ea. side, drape mat over bench)

21-15-9 x

*Single-Leg Bridge DB Fly (lay back on bench, one foot on floor and bridge hips up)(switch legs @ 1/2)

*Single-Leg Bent-Over DB Fly (switch legs 1/2 way)

DECADE DOOZY: same as above

WARM-UP REVISITED:

2 Rounds -

*30 sec. x Goblet Squat Thruster

*30 sec. x Goblet Squat 

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

PUSH-PULL:

21-15-9 x 

*Incline Push-Up to Double-Foot Hop (challenge: All 4’s Hop)

*Plank Jack Up/ Down Bench to Plank Row R and L (mod: walk feet up/ down)

DECADE DOOZY: same as above

WARM-UP REVISITED:

2 or 3 Rounds -

*30 sec. x Supine Tuck-Up (challenge: 1DB from overhead on floor around to front of shins)

*30 sec. x Bent-Knee V-Sit Hold (challenge: 1DB shoulder press)

2 or 3 Rounds -

*30 sec. x Flutter Kicking Mini-Pike Up

*30 sec. x Hollow Body Hold + Leg Flutter