Siskey Total Strength (Sunday 3pm) - Repetitive Return Interval Day

EQUIP: Heavy DBs, Med Ball, Set of Gliders

WARM-UP:

4 Rounds of 40 sec. ON/ 20 sec. OFF -

DB Lunge - Lean + DBs to Floor - Plank - Switch Lunge Leg - Stand (alt. ea. rep)

*Review pattern, go over return interval moves (esp. Med Ball Clean), 1 x through R.I. together

Pattern:

5-10-15 x Multi-Joint Exercise

*b/w ea. set, 1 round of the below Return Interval (repeated throughout entire class):

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row (all R arm row, then all L arm)

*5 x Med Ball Clean

SET #1:

5-10-15 x Sumo Squat-Thrust to Bicep Curl (curl happens in the bottom of a sumo squat hold)

*b/w ea. set, 1 round of the below Return Interval:

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row (5 x R arm, then 5 x L arm

*5 x Med Ball Clean

SET #2:

5-10-15 ea. leg x Single-Leg DB Deadlift (DBs in both hands, reach DBs slightly out in front to floor)

*b/w ea. set, 1 round of the below Return Interval:

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row

*5 x Med Ball Clean

SET #3:

5-10-15 x Push-Up + Gliding Pike-In (mod: gliding tuck-in; hop in w/o gliders)

*b/w ea. set, 1 round of the below Return Interval:

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row

*5 x Med Ball Clean

SET #4:

5-10-15 x Reverse Plank Glide Out/ In + 1x Seated Shoulder Press (a.k.a. “Yoga Bum Glide)

*b/w ea. set, 1 round of the below Return Interval:

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row

*5 x Med Ball Clean

SET #5:

6-10-14 x alt. MB Side Scale Extension (if R leg = support leg, then MB in R hand extending to R)

*b/w ea. set, 1 round of the below Return Interval:

*5 ea. leg x alt. Lunge Thruster

*5 ea. arm x Single-Arm MB Incline DB Row

*5 x Med Ball Clean

ABS:

Tabata: Hollow Body Hold (mod: hands beneath tush/ low back)