Preview of Today's Total Strength (Siskey Y; 9:30am)

EQUIP: Heavy DBs, 2 Heavy Kettlebells, High Bench (4-6 risers ea. side), optional Mat

WARM-UP (3 min):

6 Rounds -

*15 sec. x High Knee Run

*1 x Pop-Up Push-Up

-followed immediately by

6 Rounds -

*15 sec. x Speed Skate

*1 x Pop-Up Push-Up

SET #1: XFit Benchmark WOD Coe (adapted)

6 Min. AMRAP Ladder -

*6 x 2KB Thruster 

*2 x DB Push-Up (in place of ring push-ups; elbows in!!)

RETURN INTERVAL (5 Min. Time Limit!):

*1-2-3-4-5 x Atomic Man Maker 

*5 ea. leg x Bulgarian Split Squat (DBs in front rack)

SET #2: XFit Benchmark WOD Wittman (adapted)

6 Min. AMRAP -

*6 x KB Swing

*6 (3 ea. arm) x KB Long Cycle (power clean and press)(mod: w/ DB)

*6 x Box Jump (challenge: Squat-Touch-Box Jump)

RETURN INTERVAL (5 Min. Time Limit!!):

*1-2-3-4-5 x Man Maker 

*5 ea. leg x Bulgarian Split Squat (DBs in front rack)

SET #3: XFit Benchmark WOD Diane (adapted)

6 Min. AMRAP -

*12 x 2KB Deadlift (in place of deadlift)

*6 x Modified Handstand Push-Up (90 degree decline push-up OR pike push-up)

RETURN INTERVAL (5 Min. Time Limit!!):

*1-2-3-4-5 x DB Burpee

*5 ea. leg x Bulgarian Split Squat (DBs in front rack)