Siskey Y Total Strength - Time/ Rep Ladder Count-Down

Equip: Bosu, Heavy DBs, 1 Extra Heavy DB, Mat

WARM-UP:

*60-50-40-30 sec. x Jumping Jack (turn to Power Jack in later rounds)

*6-5-4-3 x 2x Air Squat to 2x Push-Up

SET #1: (use 1 extra heavy DB for this set)

*60-50-40-30 sec. x Side-Hopping DB Swing

*6-5-4-3 ea. leg x Bosu Bulgarian Split Squat in 3 Ways

*6-5-4-3 x DB in Goblet Hold

*6-5-4-3 x DB in Single-Arm Shoulder Rack

*6-5-4-3 x DB in Single-Arm Overhead Rack (same arm/leg)

-all R leg 1st, then all L leg

*for ex.: Round 1 would be the following -

-60 sec. of Side-Hopping DB Swing, then 

-6 x R leg Bulgarian SS w/ Goblet Hold

-6 x R leg Bulgarian SS w/ S-A Shoulder Rack

-6 x R leg Bulgarian SS w/ S-A OH Rack

-the 6 ea. of the above with L leg

SET #2:

*60-50-40-30 sec. x DB Sumo Squat Jack

*6-5-4-3 x Man Maker (w/ full Squat Clean)

SET #3:

*60-50-40-30 sec. x Bosu OH Squat

*6-5-4-3 x Dome-Down Bosu 3x Push-Up+Hands Hop to 3x Bosu Frog Hop

SET #4:

*60-50-40-30 sec. x alt. Plank Row + Triceps Extension

*6-5-4-3 x Weighted Sit-Up to 6-5-4-3 x Seated Shoulder Press (i.e. 6 x (1 sit-up to 6 shoulder press); 5 x (1 sit-up to 5 shoulder press), etc.)(mod: w/ 1 DB only)

SET #5:

*60-50-40-30 sec. x alt. Pistol (bum to Bosu)(mod: d-l squat to bosu + s-l stand up)

*6-5-4-3 x Double-Up Side-to-Side DB Ground-to-Overhead (2 x R side, then 2 x L side = 1 rep)

SET #6:

*60-50-40-30 sec. x Bosu Quick Hands (in plank atop dome-up bosu, run hands)

*6-5-4-3 x Side Lunge Thruster (R and L = 1 rep)