Light-Medium-Heavy at Siskey Y Total Strength

WARM-UP:

30-20-10 x

*Dome-Down Side Mtn. Climb (knee up and out)

*Prisoner Squat atop Dome-Up Bosu

SET #1:

*30 x Light DB Thruster

*1 min. x Dome-Down Bosu Burpee (finish w/ Bosu overhead)

*20 x Medium DB Thruster

*1 min. x Dome-Down Bosu Burpee

*10 x Heavy DB Thruster

*1 min. x Dome-Down Bosu Burpee

SET #2:

*30 ea. leg x Light DB Bulgarian Split Squat (back foot atop bosu, DBs in front rack)

*1 min. x Bosu Quick Hands (in plank; hands atop dome-up bosu)

*20 ea. leg x Medium DB Bulgarian Split Squat

*1 min. x Bosu Quick Hands

*10 ea. leg x Heavy DB Bulgarian Split Squat

*1 min. x Bosu Quick Hands

SET #3:

*30 x Light DB Sumo Deadlift High Pull

*1 min. x Tuck Jump to Jump/Land in Squat atop Bosu

*20 x Medium DB Sumo Deadlift High Pull

*1 min. x Tuck Jump to Jump/Land in Squat atop Bosu

*10 x Heavy DB Sumo Deadlift High Pull

*1 min. x Tuck Jump to Jump/Land in Squat atop Bosu

SET #4:

*15 x Light DB Renegade Row (DB Push-Up + Row R + Row L)(mod: on knees)

*1 min. x Bosu Overhead Squat

*10 x Medium DB Renegade Row

*1 min. x Bosu Overhead Squat

*5 x Heavy DB Renegade Row

*1 min. x Bosu Overhead Squat

SET #5 (if low on time, cut reps in 1/2):

*30 x Elbow Plank + 1 Light DB Pass-Under

*1 min. x Bosu Overhead Lunge (challenge: Bosu OH Lunge + Split Squat Plyo (hop front foot out-in-step back))

*20 x Elbow Plank + 1 Medium DB Pass-Under

*1 min. x Bosu OH Lunge/ Split Squat Plyo

*10 x Elbow Plank + 1 Heavy DB Pass-Under

*1 min. x Bosu OH Lunge/ Split Squat Plyo