Siskey Y Cardio-Strength

WARM-UP:

3 Rounds -

*30 sec. x Toe-Hold Squat Stretch

*30 sec. x R Leg: Split Squat Plyo (challenge: stay in bottom of lunge entire time)

*30 sec. x L Leg: Split Squat Plyo (challenge: stay in bottom of lunge entire time)

SPLIT-GROUP SHUTTLE RUNS (4 min.):

-1/2 of class (Grp.1) @ back of room; 1/2 of class (Grp.2) @ front of room

2 Rounds -

*Grp. 1: 1 min. x Max Shuttle Run (count reps/ lengths!), Grp. 2 rests

*Grp. 2: 1 min x Max Shuttle Run (count reps/ lengths!), Grp. 1 rests

“DEATH BY BURPEE +:” (5 min.):

-increasing reps of burpees within ea. 1 min. round

5 Rounds -

*In 1 Min., Complete: 7(R1)-8(R2)-9(R3)-10(R4)-11(R5) x Burpee

*Remainder of Min: Chair Hold (challenge: w/ 1 DB overhead)

 SPLIT-GROUP SHUTTLE GLIDES (4 min.):

-1/2 of class (Grp.1) @ back of room; 1/2 of class (Grp.2) @ front of room

2 Rounds -

*Grp. 2: 1 min. x Max Shuttle Plank Glide (count reps/ lengths!), Grp. 1 rests

*Grp. 1: 1 min x Max Shuttle Plank Glide (count reps/ lengths!), Grp. 2 rests

“DEATH BY SPLIT-SQUAT SNATCH +” (5 min.):

-increasing reps of s.s. snatch within ea. 1 min. round

5 Rounds -

*In 1 Min., Complete: 6(R1)-8(R2)-10(R3)-12(R4)-14(R5) x Split-Squat Snatch (alt. legs ea. rep)

*Remainder of Min: DB Plank Row

SPLIT-GROUP SHUTTLE RUNS (4 min.):

-1/2 of class (Grp.1) @ back of room; 1/2 of class (Grp.2) @ front of room

2 Rounds -

*Grp. 1: 1 min. x Max Shuttle Run (count reps/ lengths!), Grp. 2 rests

*Grp. 2: 1 min x Max Shuttle Run (count reps/ lengths!), Grp. 1 rests

“DEATH BY UP-DOWN +” (5 min.):

-increasing reps of s.s. snatch within ea. 1 min. round

5 Rounds -

*In 1 Min., Complete: 7(R1)-8(R2)-9(R3)-10(R4)-11(R5) x Up-Down (challenge: w/ DBs)

*Remainder of Min: Walking Fwd./ Bkwd. Sumo Squat + Bicep Curl (sumo squat curl - sumo step fwd. - sumo squat curl - sumo step bkwd., repeat)

SPLIT-GROUP SHUTTLE GLIDES (4 min.):

-1/2 of class (Grp.1) @ back of room; 1/2 of class (Grp.2) @ front of room

2 Rounds -

*Grp. 2: 1 min. x Max Shuttle Bkwd. Crab Glide (count reps/ lengths!), Grp. 1 rests

*Grp. 1: 1 min x Max Shuttle Bkwd. Crab Glide (count reps/ lengths!), Grp. 2 rests