Tomorrow's Total Strength Class @ Siskey

EQUIPMENT: Mat, Gliders, Heavy Dumbbells (DBs), Medicine Ball (MB)

WARM-UP:

*30 sec. x Jack

*30 sec. x Plank - Double Hand Hop

*30 sec. x Jack

*30 sec. x Plank - Double Foot Hop

*30 sec. x Jack(-Touch?)

*30 sec. x Plank - All 4s Hop

*30 sec. x Jack(-Touch?)

*30 sec. x Plank - All 4s Hop

MAIN SET: 3 Rounds of AMRAPs: 2 min. ON/ 30 sec. OFF

#1:

*6 x Triangle Push-Up (mod: on knees)

*6. x DB Rainbow to 2x Lateral Hop over DB 

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up (glide out, go to knees at last possible second, gently end on belly, move hands in, push-up to return to plank)

#2:

*4 x MB OH Ninja Step-Up to DB Slam Squat (Jump) (mod: place MB on floor to get up)

*4 ea. x Rolling MB Push-Up-Hop In (R p-u - hop in & roll center - L p-u - hop in & roll center = 1 rep)

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up

#3:

*5 x Dive Bomber - Dip Fwd. (challenge: and Back) (mod: drop to knees on descent)

*5 x Sumo Squat Bicep Curl to Shoulder Press (stay down in deep squat!!)

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up

#4:

*6 x DB Squat-Thrust-2x Tuck-In-Deadlift (to Jump) (DBs in hands and stay at sides)

*6 x Step Back Split Squat Thrust (step back lunge + OH press)

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up

#5:

*5 ea. x See-Saw RDL High-Pull

*5 x Weighted Sumo Jack

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up

-1 min. x Supine Double-Leg Lifts (DB on floor OH to anchor self)

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up

-1 min. x Supine Double-Leg Lifts (DB on floor OH to anchor self)