"The Five" @ Total Strength (Siskey Y Today)

“The Five”

WARM-UP: “The Five” #1:

5 Rounds - 

1. 5 x Jumping Jack
2. 5 x Air Squat
3. 5 x Hand-Release Push-Up
4. 5 x Sit-Up 
5. 5 ea. leg x alt. Lunge

“The Five #2:

5 Rounds -

1. 5 x Weighted Sumo Jack
2. 5 x Front Squat
3. 5 x Renegade Row (DB Push-Up + Row R + Row L)
4. 5 x DB Sit-Up + Shoulder Press (2 DBs held @ shoulders)
5. 5 ea. leg x Overhead DB Lunge

“The Five” #3:

5 Rounds -

1. 5 x Double-Arm DB Snatch
2. 5 x Thruster
3. 5 x DB Burpee-Deadlift
4. 5 x DB V-Up/ Pike-Up
5. 5 ea. leg x Side-to-Side Lunge (challenge: DBs in front rack)

“The Five” #4:

5 Rounds -

1. 5 x  DB Deadlift-Around the World
2. 5 x DB Squat Clean
3. 5 x X-Body Push-Up
4. 5 x Windshield Wiper (R and L = 1 rep)
5. 5 x Lunge Thruster

“The Five” #5:

5 Rounds -

1. 5 x Side to Side DB Ground to OH
2. 5 x Goblet Squat (Jump)
3. 5 x Side to Side Hopping Push-Up (mod: push-up to side step plank walk)
4. 5 x Bicycle Kicking Tuck-Up
5. 5 ea. leg x (Weighted) Split Squat Hop (hanging DBs, stay on same leg for all 5 reps, then switch)

FINISHER (if time):

GLIDER WORK:

5 Rounds -

*5 x (Push-Up +) Gliding Plank Pike-In

*5 x L-Sit Bum Glide (+ Triceps Dip)(dip once fully extended) 

GLIDER WORK:

5 Rounds -

*5 x Gliding Mtn. Climb R and L to (Push-Up +) Tuck-In

*5 x Hammy Runner R and L to Double-Leg Hammy Pull-In