Form and Fluidity (Total Strength - Siskey Y)

EQUIP: Mat, Heavy DBs (20s), Med Ball

WARM-UP/ INTRO TO RETURN INTERVAL:

*5 x Toe-Hold Squat Stretch

*5 x Inchworm Out + Cobra-to-Down Dog + Inchworm In

*5 ea. leg x Bird Feeder

4 MIN. RETURN INTERVAL: (focus = FORM and FLUIDITY (no breaks!))

*1 x V-Up (then roll to side off of mat)(mod: Tuck-Up)

*1 x Pop-Up Push-Up

*1 x 180 Jump Squat (R and L = 1)

*1 x Right: Lunge Fwd. - through to - Lunge Bkwd.

*1 x Left: Lunge Fwd. - through to - Lunge Bkwd.

SET #1:

40-30-20-10 x

*DB Push Press

*MB Suitcase Crunch (MB squeezed b/w knees)

4 MIN. RETURN INTERVAL: (focus = FORM and FLUIDITY (no breaks!))

*2 x V-Up (then roll to side off of mat)(mod: Tuck-Up)

*2 x Pop-Up Push-Up

*2 x 180 Jump Squat (R and L = 1)

*2 x Right: Lunge Fwd. - through to - Lunge Bkwd.

*2 x Left: Lunge Fwd. - through to - Lunge Bkwd.

SET #2:

40-30-20-10 x

*DB Front Squat

*DB Plank Row

4 MIN. RETURN INTERVAL: (focus = FORM and FLUIDITY (no breaks!))

*3 x V-Up (then roll to side off of mat)(mod: Tuck-Up)

*3 x Pop-Up Push-Up

*3 x 180 Jump Squat (R and L = 1)

*3 x Right: Lunge Fwd. - through to - Lunge Bkwd.

*3 x Left: Lunge Fwd. - through to - Lunge Bkwd.

SET #3:

40-30-20-10 x

*DB Hang Power Clean

*MB Decline Plank Side-to-Side Toe Tap

4 MIN. RETURN INTERVAL: (focus = FORM and FLUIDITY (no breaks!))

*4 x V-Up (then roll to side off of mat)(mod: Tuck-Up)

*4 x Pop-Up Push-Up

*4 x 180 Jump Squat (R and L = 1)

*4 x Right: Lunge Fwd. - through to - Lunge Bkwd.

*4 x Left: Lunge Fwd. - through to - Lunge Bkwd.

SET #4:

40-30-20-10 x 

*1DB Overhead Squat (1/2 reps R, then 1/2 reps L)

*MB Figure 8 (hold semi-sumo squat; ea. time ball pass thru middle = 1 rep)