Total Strength (Siskey Y) - "One Exercise Three Ways"

EQUIP: Heavy DBs (15-20 lb.), Med Ball (10 lb.), Kettlebell (20-25 lb.)

*We did not even come close to completing this entire workout plan this morning at the Y.  Pick and choose which sections of this you want to do, and limit yourself to one hour of work.

WARM-UP:

10-8-6-4-2 x

*DB Front Squat

*MB Front Squat

*KB Bottom-Up Front Squat

*30 sec. x CARDIO (Jacks, High-Knees, Mummy Kicks, Mtn. Climb, Power Jack)

SET #1 (Clean):

10-8-6-4-2 x (count reps out together as a unified class)

*DB Squat Clean

*MB Clean

*KB Clean and Press (“Long Cycle”) (10 x R arm, then 10 x L arm = 15 reps)

FAILURE FUN:

*2.5 min. x Unbroken Push-Up

-as soon as you rest/ break form/ fail, remainder or time x V-Up (mod: single-leg)

SET #2 (Lunge):

10-8-6-4-2 ea. leg x 

*alt. DB Lunge Thruster

*Step-Back MB Chopping Lunge (all R leg, then all L leg)

*Single-Arm OH KB alt. Lunge (all R arm, then all L arm - alt. legs throughout)

FAILURE FUN:

*2.5 min. x Squat-Curl to Stand-Curl

-as soon as you rest/ break form/ fail, remainder or time x Plank Row + Triceps Ext.

SET #3 (Thruster):

10-8-6-4-2 x

*DB Thruster

*No-Wall MB Wall Ball

*Bottom-Up KB Thruster

FAILURE FUN:

*2.5 min. x Push Press

-as soon as you rest/ break form/ fail, remainder or time x Chest Press + Leg Drop

SET #4 (Burpee):

10-8-6-4-2 x 

*DB Burpee

*MB Burpee (mod: hands on either side of MB in push-up)

*KB Burpee-180