Siskey Y Cardio Strength - Ladder Lovin'

Equip: Jump Rope, Heavy DBs (20s), Bench (4-6 risers ea. side), Mat

WARM-UP:

4 min. AMROIRAP by 10s :

*Jump Rope (challenge: Double-Unders or High Knees)

*Mountain Climb

(AMROIRAP - As Many Rounds of Increasing Reps as Possible; i.e. 10 x Jump Rope, 10 x Mtn. Climb, 20 x Jump Rope, 20 x Mtn. Climb, etc.)

BASIC LADDER:

10-9-8-7-6-5-4-3-2-1 x

*Weightless OH Squat

*Plank Windmill

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STRENGTH LADDER #1 (5 min. time limit):

10-9-8-7-6-5-4-3-2-1 x 

*DB Front Squat

*Hand-Release Push-Up

4 min. CARDIO AMROIRAP by 5s:

*Lateral Hop over 1DB (R and L = 2)

*Plank Pike Hop In

(AMROIRAP = As Many Rounds of Increasing Reps as Possible; i.e. 5 x Lat Hop, 5 x Plank Hop, 10 x Lat Hop, 10 x Plank Hop, 15 x Lat Hop, 15 x Plank Hop, etc.)

STRENGTH LADDER #2 (5 min. time limit):

10-9-8-7-6-5-4-3-2-1 x 

*Thruster

*Plank Row (R and L = 2)

4 min. CARDIO AMROIRAP by 5s:

*Plyo Switch Step (R and L = 2)(weightless)

*3-Step Fwd. Run-Touch/ 3-Step Bkwd. Run-Touch (ea. touch = 1 rep)

STRENGTH LADDER #4 (5 min. time limit):

10-9-8-7-6-5-4-3-2-1 x

*Weighted Box Jump (DBs hanging, may lower bench (I used 4 risers ea. side))

*Side-to-Side Ground-to-Overhead