Siskey Y Cardio Strength - Leftovers Day

Equip: Mat, Gliders, Bench (to jump up to; 4-6 risers ea. side), Jump Rope, Heavy DBs

“5 Minute Leftovers”

WARM-UP:

Within 5 min., complete:

*100 x Air Squat (alt. Regular and Sumo every 10 reps)

Whatever time remains:

*AMRAP of 20 x Mtn. Climb Glide and 20 x Hammy Runner

MAIN SETS:

Within 5 min., complete:

*200-*400 x Jumps of Rope (choose reps depending upon ability)

Whatever time remains:

*AMRAP of Burpee

Within 5 min., complete:

*50 x Box Jump

Whatever time remains:

*AMRAP of Single-Arm DB Overhead alt. Lunge (switch arms every 10 reps)

Within 5 min., complete:

*30 ea. leg x Pistol (a.k.a. Single-Leg Squat)(mod: sit to box, toes of non-working leg down)

Whatever time remains:

*AMRAP of Evil Glide + DB Clean and Press

Within 5 min., complete:

*40 x Hand-Release Push-Up (challenge: H-R P-U to All-4s Plank Hop)

Whatever time remains:

*AMRAP of alt. Single-Leg Stiff Leg Deadlift High Pull (see-saw)(mod: double-leg)

Within 5 min., complete:

*30 x Squat-Thrust-Lateral Jump over bench (may lower bench OR jump over rope)

Whatever time remains:

*AMRAP of 3xDB Bum Glide to 3xSeated Shoulder Press