Siskey Total Strength - "Pairings and Blind Tabatas"

"Pairings and Blind Tabatas"

Equip: Mat Body Bar, DBs, MB

WARM-UP:

*3 min. x Plank + MB Roll Side-to-Side

-On The Min. Ea. Min.: 10 x MB Jack

100 REP EXERCISE PAIRING #1:

5 Rounds (of overhead movements) -

*10 x Behind-the-Neck Barbell Thruster

*10 x DB Hang Power Clean and Press

BLIND TABATA (4.5 min.):

9 Rounds of 20 sec. ON/ 10 sec. OFF

1. Squat Jump
2. MB Push-Up + Hop In/ Out (mod: push-up on knees)(feet hop into outside of hands)
3. Bar SDLHP

1) a 2) b 3) c 4) c 5) b 6) a 7) a 8) b 9) c 

80 REP EXERCISE PAIRING #2:

4 Rounds  -

*10 (5 R, then 5L) x Split Squat Plyo (bar in back rack)(stay down throughout!)

*10 x Push-Up + All 4s Hop (mod: just hands or just feet hop OR shoulder tapping)

BLIND TABATA (4.5 min.):

1) b 2) b 3) c 4) c 5) a 6) a 7) b 8) c 9) a 

60 REP EXERCISE PAIRING #3:

3 Rounds  -

*10 x MJDB #3 (DB Push-Up Hop In to Stand, Curl, Press, Triceps Extension)

*10 x MB Clean

BLIND TABATA (4.5 min.):

1) c 2) c 3) c 4) a 5) a 6) a 7) b 8) b 9) b

40 REP EXERCISE PAIRING #3:

2 Rounds  -

*10 ea. x OH DB Lunge (R and L = 1 rep)

*10 x OH Squat w/ bar

BLIND TABATA (4.5 min.):

1) a 2) b 3) a 4) b 5) c 6) b 7) c 8) b 9) a

20 REP EXERCISE PAIRING #3:

1 Round  -

*10 x Man Maker

*10 x 10-count MB Russian Twist to MB Pike-Up