Wednesday 9:30am Total Strength Class - Siskey Y (Room 2)

"THE TRIPLET TABATA"

Equipment: Mat, Med Ball (MB), Heavy Dumbbells (DBs) + optional Drop-Down Set of lighter DBs

WARM-UP:

40-30-20-10x
*MB Jumping Jack
*Suitcase Crunch

9 Round Tabata (20 sec. Work/ 10 sec. Rest): alt. rounds of 

1) MB Slam Squat

2) MB Slam Squat Jump

3) MB Burpee

1 min. x XFit Sit-Up

1 min. x Weighted XFit Sit-Up (1DB or MB)

9 Round Tabata: alt. rounds of

1) DB Thruster

2) Sumo Deadlift High Pull

3) Double-Arm Snatch

1 min. x Single-Leg Pike-Up (alt. legs ea. rep)

1 min. x Weighted Single-Leg Pike-Up (1DB or MB)

9 Round Tabata: alt. rounds of

1) DB Deadlift

2) Right: Side-Lunge DB Deadlift

3) Left: Side-Lunge DB Deadlift

1 min. x Supine Leg Lifts (challenge: hands OH; mod: hands beneath bum)

1 min. x Windshield Wipers (w/ 2 DBs OH)(mod: no DBs, hands beneath bum)

9 Round Tabata: alt. rounds of

1) Sumo Squat Bicep Curl (elbows on inner thighs)

2) Right Lunge Hold + 2DB OH Triceps Extension OR Switch Lunge Jumps (Hold DBs in 90 Degree Bicep Curl)

3) Left Lunge Hold + 2DB OH Triceps Extension OR Switch Lunge Jumps (Hold DBs in 90 Degree Bicep Curl) + Fwd. Kick (kick after every switch)

1 min. x Plank + R and L Shoulder Tap + Hop-In

1 min. x Elbow Plank DB Pass-Under

9 Round Tabata: alt. rounds of

1) Hand-Release Push-Up

2) Rolling MB Push-Up

3) DBs Renegade Row (push-up + row R + row L)

1 min. (30 sec. ea.) x Cross-Leg Suitcase Crunch (think pretzel glute stretch)

1 min. x MB-Squeeze Suitcase Crunch (MB b/w knees)