Siskey Y 9:30am Total Strength Preview - "Pairings and Partners"

WARM-UP:

3 Rounds -

*5 x Inchworm Out - Push Up + Hop In - Inchworm In

*10 (5 ea.) x Stay Down Side-to-Side Lunge 

*10 x Skimming Sumo Squat (“Dynamo Squat”)

PAIRING #1 (6 min.):

3 Rounds -

*40 sec. x Jumping Slam Ball (mod: no jump)

-20 sec. REST

*40 sec. x Med Ball Squat-Thrust-Deadlift 

-20 sec. REST

PARTNER TRADE-OFF #1:

3 min. AMRAP -

P1: V-Sit Hold (+ MB Press) (challenge: Single-Arm MB Press; switching arms ea. rnd)

P2 (pace-setter): 10 x Lateral Hops over partner’s legs

-switch

PAIRING #2 (6 min.):

3 Rounds -

*40 sec. x alt. Single-Arm KB Sumo Deadlift High Pull

-20 sec. REST

*40 sec. x Sumo Squat-Thrust-Jump

-20 sec. REST

PARTNER TRADE-OFF #2:

3 min. AMRAP -

P1: Hollow-Body Rock

P2 (pace-setter): 5 x Plank Hold: Hands Hop to Feet Hop (hands and feet = 1 rep)

-switch

PAIRING #3 (6 min.):

3 Rounds -

*40 sec. x alt. Lunge Thruster (palms face inward)

-20 sec. REST

*40 sec. x DB Squat-Thrust-Deadlift

-20 sec. REST

PARTNER TRADE-OFF #3:

3 min. AMRAP -

P1: Hold Partner’s Ankles

P2: 5 x Wheel Barrow Decline Push-Up (mod: WB shoulder taps or 10-count WB plank hold)

-switch

PAIRING #4 (6 min.):

3 Rounds -

*40 sec. x DB Thurster (challenge: 2 regular to 1 jumping)

-20 sec. REST

*40 sec. x DB Plank Row R and L + Hop-In

-20 sec. REST

PARTNER TRADE-OFF #4:

3 min. AMRAP -

P1: Hold Elbow Plank + 1 DB Pass-Under

P2 (pace-setter): A) 4 x Burpee - Lateral Hop over partner OR B) 8 x Rolling MB Push-Up