Preview of Siskey Y Total Strength (Wed. 9:30am)

"Fight, Fight, Fight Gone Bad"

EQUIPMENT: Mat, Low Bench (2 risers ea. side), Dumbbells (12 - *20 lb.), Kettlebell (15 - *30 lb.) 

WARM-UP:

3 Rounds (count out all together) -

*10 x Squat to Box (stack 4 risers)

*10 x Side-to-Side Lunge

*5 x Decline Plank Inchworm Out/ In (challenge: Push-Up on out)

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FIGHT GONE BAD #1 (14 min.):

3 Rounds -

*1 min. x R: Elevated Step-Back Lunge + Knee Drive (DBs in front rack)

*1 min. x L: Elevated Step-Back Lunge + Knee Drive (DBs in front rack)

*1 min. x Elbow Plank Walk-Up to Push-Up

*1 min. x KB Sumo Deadlift High Pull (challenge: atop bench)

*1 min. REST

FIGHT GONE BAD #2 (14 min.):

3 Rounds -

*1 min. x R: KB Sotts Press to OH Stand (mod: w/ 1 DB)

*1 min. x L: KB Sotts Press to OH Stand (mod: w/ 1 DB)

*1 min. x Sumo Squat Hold Figure 8 (w/ 1 DB)

*1 min. x Decline Plank Jack + DB Row R and L (chllge: + push-up)

*1 min. REST

FIGHT GONE BAD #3 (11 min.):

3 Rounds -

*1 min. x DB Lunge Thruster OR KB Goblet Lunge Thruster

*1 min. x Single-Arm Incline Push-Up - Lateral Walk bench - repeat

*1 min. x DB Stiff-Leg Deadlift High Pull

*1 min. REST