4 x :40 - One Body Part At A Time (Siskey Y Total Strength)

EQUIP: Mat, Bench (3 risers ea. side), Medium-Heavy DBs (15s)

WARM-UP (3 min.):

3 Rounds

*40 sec. x Straight Arms/ Legs Sit-Up w/ 1 DB Moving OH (15 lb. DB)

*20 sec. x L-Sit Hold atop bench (mod: single-leg (1/2 time R, 1/2 L))

SET #1 (RIGHT LEG):

4 Rounds (8 min.) -

*40 sec. x Front Rack Step-Down (left heel to floor, DBs atop shoulders)

*40 sec. x Single-Leg DB Squat-Thrust Deadlift 

*40 sec. x Cross-Back DB Lunge Thruster (left leg crosses behind right)

*EVERY TIME YOU SWITCH EXERCISES: 1 x Man Maker (12 total in set #1)

SET #2 (LEFT LEG):

4 Rounds (8 min.) -

*40 sec. x Front Rack Step-Down (right heel to floor, DBs atop shoulders)

*40 sec. x Single-Leg DB Squat-Thrust Deadlift 

*40 sec. x Cross-Back DB Lunge Thruster (right leg crosses behind right)

*EVERY TIME YOU SWITCH EXERCISES: 1 x Man Maker (12 total in set #2)

SET #3 (CHEST/ SHOULDERS):

4 Rounds (8 min.) -

*40 sec. x Side-to-Side Sliding Knee Push-Up

*40 sec. x Leg Drop + Fly (atop bench, legs hanging off)

*40 sec. x Inchworm Out - Push-Up - Inchworm In - Pike Push-Up

*EVERY TIME YOU SWITCH EXERCISES: 1 x Man Maker (12 total in set #3)

SET #4 (FULL BODY):

4 Rounds (8 min.) -

*40 sec. x DB Sumo Jack

*40 sec. x Lunge-Curl-Switch

*40 sec. x Stiff Leg Deadlift High Pull

*EVERY TIME YOU SWITCH EXERCISES: 1 x Man Maker (12 total in set #4)