"1-2 Punch" (Siskey Cardio-Strength)

EQUIPMENT: Heavy DBs, Heavy KB, Jump Rope, Box

WARM-UP -

*Active Stretch, then:

*2-4-6-8-10-12-14-16-18-20 x Air Squat (buns to 4-5 risers)

*2 x Incline Push-Up atop risers (sub: Knee Push-Up)

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STRENGTH SET #1:

*1 x DB Thruster (palms face forward)

*2 x OH Lunge (sub: Front Lunge)

-until you reach 50 reps of OH Lunge (a.k.a.: 25 rounds)

CARDIO SET #1:

4  Min. AMRAP -

*10 x Box Jump

*20 x Jump Rope (challenge: Double-Under, High Knees, Single-Leg, etc.)

STRENGTH SET #2: 

*1 x Renegade Row (Push-Up + Row R + Row L)

*2 x DB Power Clean

-until you reach 40 reps of Squat Clean (a.k.a.: 20 Rounds)

CARDIO SET #2:

4  Min. AMRAP -

*10 x KB Swing

*20 x Jump Rope

STRENGTH SET #3: 

*1 x Weighted Burpee

*2 x alt. Single-Arm Sotts Press (1 arm at a time - R, then L = 2)

-until you reach 30 reps of Sotts Press (a.k.a.: 15 Rounds)

CARDIO SET #3:

4  Min. AMRAP -

*10 x Plyo Switch Step

*20 x Jump Rope

STRENGTH SET #4: 

*1 x Box Walk (push-up, feet up to box, inchworm into 90 decline plank + push-up, inchworm out)(challenge: add 90-degree decline push-up)

*2 x Burpee

-until you reach 20 reps of Burpee (a.k.a.: 10 Rounds)

CARDIO SET #4:

4  Min. AMRAP -

*10 x Tuck Jump (challenge: Knees-to-Elbows Tuck Jump)

*20 x Jump Rope

STRENGTH SET #5: 

*1 x 30 sec. Plank Hold atop DBs

*2 x Man Maker

-until you reach 10 reps of Man Maker (a.k.a.: 5 Rounds)

CARDIO SET #5:

4 Min. AMRAP -

*10 x 1DB OH Step-Up (5 ea. leg)(sub: single-arm or front rack)

*20 x Jump Rope