3-2-1 Minutes to STRONG (Siskey Y Cardio Strength)

EQUIPMENT: Heavy DBs, Bench (2 Risers ea. side), Extra Stack of 4 Risers, Mat (optional)

ANNOUNCEMENT: my last class will be 3/12 (4 (including this one) to go!)

ACTIVE STRETCH: 10 x Toe Hold Squat; 10 x Down Dog Ankle Raise; 5 ea. x Mantis

WARM-UP (3 min.):

3 Rounds -

*30 sec. x Overhead Air Squat

*20 sec. x Push-Up

*10 sec. x Plank Windmill

------------------------------------------------------------------2 riser bench OK, but you may go higher; may also just raise bench (or stack of 4-8 risers) for modified pistols 

SET #1 (13 min.):

2 Rounds -

*3 min. AMRAP: Atomic Man Maker

*2 min. AMRAP: Squat Cleaning Thruster

*1 min. AMRAP: Squat-Touching Box Jump

-1 min. REST b/w rounds 

SET #2 (13 min.):

2 Rounds -

*3 min. AMRAP: Triple Burpee-Lateral Hop-Over (3 push-up - hop in and up + 3 lat. hop over)

*2 min. AMRAP: alt. Pistol (mod: 1-legged sit to box - stand; 2-legged sit to 1-legged stand)

*1 min. AMRAP: DB Power Jack

-1 min. REST b/w rounds 

SET #3 (13 min.):

2 Rounds -

*3 min. AMRAP: (DB Front Rack) Side Lunge R & L + Fwd. Lunge R & L

*2 min. AMRAP: alt. Hammer Curl Squat/ Stand OR DB Plank Walk Up/ Down Bench

*1 min. AMRAP: Knees-to-Elbows Tuck Jump (sub: torso twisting prisoner squat)

-1 min. REST b/w rounds 

SET #4/ FINISHER (6 min.):

6 Rounds (alt. sides ea. round) -

*30 sec. x Single-Arm Plank Hold (challenge: @ Decline)(mod: @ Incline)

*30 sec. x Lunge Hover Hold

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TIMING CHEAT SHEET:  0-3-5-6-7-10-12-13 min. mark