"1s and 5s" (Siskey Y Total Strength)

As Many Rounds of Increasing Reps As Possible (AMROIRAP) by 1s and 5s

EQUIPMENT: Mat, 2 Gliders, Heavy DBs, Med Ball

WARM-UP:

5 Minute AMROIRAP by 1s and 5s -

*1-2-3-4-5...etc. x Teepee Air Squat

*1-2-3-4-5...etc. x Hand-Release Push-Up (encourage knees!)

*5-10-15-20-25...etc. x Jumping Jack

SET #1:

5 Minute AMROIRAP by 1s and 5s -

*1-2-3-4-5...etc. x Atomic Man Maker

*5-10-15-20-25...etc. x MB Squeeze Suitcase Crunch (MB b/w knees)

SET #2:

5 Minute AMROIRAP by 1s and 5s -

*1-2-3-4-5...etc. x Pistol (R and L = 1)(mod: glider under 1 foot going fwd. or sideways)

*5-10-15-20-25...etc. x Wide Gliding Plank Tuck-In

SET #3:

5 Minute AMROIRAP by 1s and 5s -

*1-2-3-4-5...etc. x SpiderMan Push-Up (R and L = 1)(mod: glide foot up and out)

*5-10-15-20-25 x Seated DB Shoulder Press

SET #4:

5 Minute AMROIRAP by 1s and 5s -

*1-2-3-4-5...etc. x Evil Glide + DB Clean and Press Dive Bomber (Fwd. and Bkwd. movements = 1)

*5-10-15-20-25 x Hammy Glide-Out (mod: alternating single-leg)

SET #5:

5 Minute AMROIRAP by 1s and 5s -

*1-2-3-4-5...etc. x Dive Bomber (Fwd. and Bkwd. movements = 1)

*5-10-15-20-25 x No-Wall Wall Ball (MB front squat into ball toss overhead)

SET #6:

5 Minute AMROIRAP by 1s and 5s - 

*1-2-3-4-5...etc. x Squatting MB Catch and Release (MB squeezed b/w feet)

*1-2-3-4-5...etc. x DB V-Sit Russian Twist (R and L = 1)