Siskey Total Strength - "Count-Up Round-Up"

*This is a repeat offender.  I've taught a version of this a couple of times before...so tough that it's always worth revisiting.
*Note: If you don't have access to a kettlebell, you may use a heavy dumbbell, instead.

Equipment: Mat, Kettlebell (>16 lb. for females; >25 lb. for males), Heavy Dumbbells

WARM-UP:

3 Rounds -

*30 sec. x Air Squat

*30 sec. x Down Squat Hold (challenge: Chair Hold)

3 Rounds -

*30 sec. x Windmill (Knee) Push-Up (alt. windmill arm circles post-push-up)

*30 sec. x Windmill Plank Hold

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ROUNDS COUNT-UP:

-Complete Add-On Rounds of 1 to 5 w/o Rest

*Round 1: 10 x Supine Get-Up/ “Deck Squat” (challenge: w/ KB)(mod: x-legs + hands on floor; tuck roll for momentum)

*Round 2: Rnd. 1 + 10 x Push-Up + 2x Hop-In (mod: no push-up)

*Round 3: Rnds. 1 & 2 + 10 x KB Deadlift to 180 Jump Squat 

*Round 4: Rnds. 1, 2, & 3 + 10 x KB Swing Hop Fwd./ Swing Hop Bkwd.

*Round 5: Rnds. 1, 2, 3 & 4 + 10 x KB Halo + Thruster (alt. halo direction ea. rep)

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WARM-UP REVISITED w/ WEIGHT:

3 Rounds -

*30 sec. x DB Front Squat

*30 sec. x Air Squat Hold + DB Hammer Curl

3 Rounds -

*30 sec. x alternating DB T-Push-Up

*30 sec. x side-to-side T-Plank Hold

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ROUNDS COUNTDOWN:

-Complete Add-On Rounds of 5 to 1 w/o Rest from above

*Round 1: 10 x KB Halo + Thruster

*Round 2: Rnd. 1 + 10 x KB Swing Hop Fwd./ Swing Hop Bkwd.

*Round 3: Rnds. 1 & 2 + 10 x KB Deadlift to 180 Jump Squat

*Round 4: Rnds. 1, 2, & 3 + 10 x Push-Up + 2x Hop-In

*Round 5: Rnds. 1, 2, 3, & 4 + 10 x “Deck Squat”