"Pick Up the Pace!" (Siskey Y Total Strength)

Above: Grasshopper How-To

EQUIPMENT: Mat, Heavy DBs (20s)

WARM-UP:

*Active Stretch

*1 x through Set #1 all together slowly and @ 5 reps ea. exercise

WARM-UP/ SET #1:

10 Minute-Long Rounds -

Within 1 min., complete the following:

*10 x Air Squat

*10 x Push-Up (challenge: Hand-Release)

*10 x Sit-Up (arms crossed @ chest, elbows glued to chest & bum to mat, no momentum)

Whatever remains of your 1 min. = your rest ea. round

SET #2:

8 Minute-Long Rounds -

Within 1 min., complete the following:

*8 x DB Sumo Deadlift High Pull (mod: 1 DB, instead of 2)

*8 x Up-Down (hop out to plank - hip dip (thighs touch floor) - hop in and stand up)

*8 x Grasshopper (in plank: R leg across front of body so R shin to L forearm, hop and switch)

Whatever remains of your 1 min. = your rest ea. round

SET #3:

6 Minute-Long Rounds -

Within 1 min., complete the following:

*6 x Ninja Step-Up (challenge: 1 DB centered @ chest)

*6 x Lateral Plyo Plank Hop (mod: just feet hop side to side, instead of all 4’s)

*6 x Sit-Back (go SLOW...eat into your rest time here)

Whatever remains of your 1 min. = your rest ea. round

SET #4:

4 Minute-Long Rounds -

Within 1 min., complete the following:

*4 x Side Lunge Thruster (get low!!!)

*4 x Surfer Get-Up (alt. lead leg ea. rep)

*4 x Flutter V-Up

Whatever remains of your 1 min. = your rest ea. round

FINISHER/ SET #5:

4 Minute-Long Rounds - 

Within 1 min., complete the following:

*8 x DB Front Squat

*8 x DB Plank Row 

*8 x Anchored DB Sit-Up (1DB on feet, 1 DB on chest)

Whatever remains of your 1 min. = your rest ea. round