Sneak Peek: Siskey Total Strength 9:30am

Equip: Heavy DBs, KB, Mat, Bench (4 risers ea. side)

WARM-UP:

3 min. AMRAP -

*5 x Up-Down

*5 x Weightless Overhead Squat

*5 ea. x Single-Leg Squat + Fwd. Reach/ Floor Touch

ADD-ON ROUNDS #1: 

1. 10 x DB Squat-Thrust-Deadlift (mod: w/o DBs)
2. Rnd. 1 + 10 ea. x Single-Arm DB/ *KB Thruster
3. Rnd. 2 + 10 ea. x Split Squat DB/ *KB Swing
4. Rnd. 3 + 10 x Narrow Leg Squat Push-Up (+ Knee-Slap Tuck Jump) to Wide Leg Squat Push-Up (+ Knee-Slap Tuck Jump) (mod: @ incline)(20 total push-ups)

TABATA DUO: (1 Round = 20 sec. WORK/ 10 sec. REST)

8 alternating Rounds of: 

*DB Thruster and Seated Shoulder Press

ADD-ON ROUNDS #2: (team up w/ someone next to you to put 2 benches together!)

1. 5 x Decline Push-Up to 90 Degree Push-Up (mod: regular p-up to pike p-up)
2. Rnd. 1 + 15 x KB SDLHP (feet atop 2 separate benches, drop KB below bench top)
3. Rnd. 2 + 15 x Squat Hold + DB Hammer Curl
4. Rnd. 3 + 30 x DB Front Squat

TABATA DUO: (1 Round = 20 sec. WORK/ 10 sec. REST)

8 alternating Rounds of:

*Push-Up + DB Row and DB Plank Row

ADD-ON ROUNDS #3: (bodyweight only)

1. 15 x Jump Squat
2. Rnd. 1 + 15 x Up-Down
3. Rnd. 2 + 15 x Jack Push-Up
4. Rnd. 3 + 30 x Squatting Box Jump (squat and touch fingers to floor-jump up-land in squat atop box and touch fingers to box)(mod: 20 ea. leg x Step-Ups)

TABATA DUO: (1 Round = 20 sec. WORK/ 10 sec. REST)

8 alternating Rounds of:

*Right Leg: Stiff Leg Deadlift High Pull (w/ 2 DBs or 1 KB)

*Left Leg: Stiff Leg Deadlift High Pull