Siskey Y Total Strength (Wed 9:30am) - Don't Let the Word "Evil" Scare You Away

"EVIL NEVER FELT SO NICE"

WARM-UP:

*4 min. x Lateral Hurdle Hop-Overs

*Every Time You Break: 10 x Plank + Wide Hop-In

*Dynamic Stretch: Elephant Walk, Toe-Hold Squat, Side Lunge, Side Mtn. Climb

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BREAK & SWITCH SET #1:

*4 min. x DB Front Squat

*Every Time You Break: 5 x Hand-Release Push-Up

RETURN WORK:

*2 min. x Evil Glide + DB Clean and Press (challenge: extra heavy DBs)

(hands on gliders, glide to knee plank, then all the way out to hyper plank and back in, stand/ grab DBs, clean and press)

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BREAK & SWITCH SET #2:

*4 min. x KB Swing

*Every Time You Break: 8 x Single-Arm KB Deadlift + 180 Jump

RETURN WORK:

*2 min. x Evil Glide + DB Clean and Press (challenge: extra heavy DBs)

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BREAK & SWITCH SET #3:

*4 min. x DB OH Lunge

*Every Time You Break: 6 x DB Push-Up + Row and Triceps Ext. (challenge: extra heavy DBs)(alt. arms on row ea. rep: push-up + row and extend R, then push-up + row and extend L)

RETURN WORK:

*2 min. x Evil Glide + DB Clean and Press (challenge: extra heavy DBs)

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BREAK & SWITCH SET #4:

*4 min. x KB Bottom-Up Thruster

*Every Time You Break: 8 x alt. Single-Arm KB Sumo Deadlift High Pull

RETURN WORK:

*2 min. x Evil Glide + DB Clean and Press (challenge: extra heavy DBs)

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BREAK & SWITCH SET #5:

*4 min. x DB Side Lunge (Thruster)

*Every Time You Break: 5 ea. x Single Leg Squat (“Pistol”)

RETURN WORK:

*2 min. x Evil Glide + DB Clean and Press (challenge: extra heavy DBs)

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