Today's Total Strength Class at Siskey

WARM-UP: (@ 4 riser stack)

2 Rounds -

• 30 sec. x Air Squat to risers
• 30 sec. x Mtn. Climb atop risers
• 30 sec. x Sumo Squat to risers
• 30 sec. x Push-Up + Hop In atop risers

FIGHT GONE BAD WORK:REST RATIO:

3 Rounds of 5 Exercises; 45 sec. ea. Exercise; 45 sec. Rest b/w Rounds (12.75 min. total)

*very basic movements today - focus on FORM!

#1:

1. DB Dead Lift
2. Push-Up
3. Sit-Up
4. Shoulder Press
5. DB Power Clean and Press (purses from ground to shoulders, then OH)

#2:

1. Thruster
2. X-Body Push-Up
3. Weighted (1 DB) Suitcase Crunch
4. Seated Shoulder Press
5. Double-Arm Snatch

#3:

1. Front Squat
2. Push-Up + Hop-In
3. Anchored DB Sit-Up
4. Push Press or *Push Jerk
5. DB Squat Clean and Press

ABS (if time):

*1 min. - 45 sec. - 30 sec. x Plank Knee-Out/ Knee-In

*1 min. - 45 sec. - 30 sec. x Supine: DBs from Over Chest to Overhead (touch ground)