"Packin'-a-Punch Pairings" (Siskey Total Strength Preview)

WARM-UP:

Active Stretch -

*5 x Inchworm Out-Windmill R and L-Inchworm In/ *5 x Toe Hold Squat/ 5 ea. x Samson Lunge

5 Rounds -

*5 x Squat 

*5 x Push-Up

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MAIN SET #1: (5 MIN. TIME LIMIT)

5 Rounds -

*10 x Strict Shoulder Press (challenge: Sumo Squat Hold + Press)

*10 x Overhead DB Lunge

GLIDE INTERVAL #1:

3 Rounds -

*30 sec. x X-Body Plank Glide (challenge: shin to forearm, as in Grasshopper move)

*3 x Man Maker

MAIN SET #2: (5 MIN. TIME LIMIT)

5 Rounds -

*10 x Hollow Body Rock

*10 x Triceps Press-Up (mod1: on knees; mod2: walk up from elbow plank to hand plank)

GLIDE INTERVAL #2:

3 Rounds -

*30 sec. x Gliding Hip-Dip Plank Tuck-In (Side-to-Side)

*3 x Man Maker

MAIN SET #3: (5 MIN. TIME LIMIT)

5 Rounds -

*10 x KB Juggle Swing

*10 (5 ea.) x S-A KB OH Squat (mod: shoulder rack)

GLIDE INTERVAL #3:

3 Rounds -

*30 sec. x Evil Glide (+ Push-Up - on toes or knees)

*3 x Man Maker

MAIN SET #4: (5 MIN. TIME LIMIT)

5 Rounds -

*10 x KB Goblet Squat OR Bottom-Up KB Thruster

*10 x DB Plank Fly

GLIDE INTERVAL #4:

3 Rounds -

*30 sec. x Gliding Plank Jack to Pike-In

*3 x Man Maker

MAIN SET #5: (5 MIN. TIME LIMIT)

5 Rounds/ FINISHER - 

*10 x Squat Jump

*10 x Lunge Jump)

GLIDE INTERVAL #5:

3 Rounds -

*30 sec. x Wax-On/ Wax Off

*3 x Man Maker