4th of July Total Strength (Siskey Y)

“6 Min. Unbroken...Or Else”

WARM-UP:

*3 min. x alt. Single-Leg V-Up

*@ every break: 5 x Sumo Squat-Thrust-Jump

*Dynamic Stretches (Toe Hold Squat, Elephant, Mantis)

MAIN SET:

6 min. x DB Push-Up + Row + Triceps Extension

*@ every break: 10 x alt. OH Lunge

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6 min. x (Weighted) Plyo Switch Steps (mod: alt. Step-Ups)(hanging DBs)

*@ every break: 5 x 90 Degree Decline Push-Up

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6 min. x DB Deadlift (Jump) (buns to 4-riser stack)

*@ every break: 20 x DB Push Press

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6 min. x Lunge-Curl-Switch

*@ every break: 10 x Prone Arch Rock

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3 min. x Right: Single-Leg Squat w/ Glider under L heel (chllnge: DBs hanging)

*@ every break: 10 x Right: Gliding Single-Leg Plank Tuck-In (mod: D-L)

3 min. x Left: Single-Leg Squat w/ Glider under R heel (chllnge: DBs hanging)

*@ every break: 10 x Left: Gliding Single-Leg Plank Tuck-In (mod: D-L)

(* = challenge rep scheme)

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-we didn't have time for this one:

6 min. x DB Power Jack (a.k.a Sumo Jack)

*@ every break: 5 x Glider Evil Wheel (knees on mat, hands on 1 glider)