Siskey Total Strength - I'm Back After a Week Off (and I've Missed You!)

Equip: Partner, Mat/ person, KB/ person, DBs/ person, Bench (4 risers ea. side)/ person 

Set-Up: share side-by-side benches running lengthwise, ~2 ft. b/w benches (team of 3 will work too)

"Twelve Minute Twosomes"

WARM-UP:

4 Rounds -

*10 x Air Squat

*10 x Push-Up

*10 x Sit-Up

SET #1: 

2 Rounds (12 min.) -

1 min. x DB Thruster

1 min. x KB Juggle Swing (Single-Arm, switch arms ea. rep)

1 min. x DB Squat Clean

1 min. x KB Juggle Swing

1 min. x DB OH Lunge in Place

1 min. x KB Juggle Swing

SET #2: (partners on opp. ends of bench facing ea. other, take turns w/ swing)

2 Rounds (12 min.) -

1 min. x 1DB Butterfly Sit-Up

1 min. x Tri Dip - Swing - Push-Up (b/w benches)

1 min. x 3x Around-the-World to 3x DB Jump Squat

1 min. x Tri Dip - Swing - Push-Up

1 min. x alt. Single-Arm DB Snatch

1 min. x Tri Dip - Swing - Push-Up

SET #3: (partners on opp. ends of benches facing ea. other)

2 Rounds (12 min.) -

1 min. x Decline Plank Lateral Arm Raise R/L to 90 Degree Hips + Lat Raise R/L

1 min. x KB SDLHP atop 2 benches

1 min. x Lunge-Curl-Switch

1 min. x KB SDLHP atop 2 benches

1 min. x Squat + KB/1DB Punch

1 min. x KB SDLHP atop 2 benches

FINISHER:

10 Rnd. Tabata: alt. legs of KB OH Split Squat (challenge: split squat plyo)