Preview of Siskey Total Strength (Wed 9:30am) - 30 Minutes of WORK In 37.5 Minutes

"30 Minutes of WORK In 37.5 Minutes"

WARM-UP:

8-6-4-2 ea. x (focus = form, NOT speed)

*Squat-Thrust

*Right Leg: Single-Leg Squat-Thrust

*Left Leg: Single-Leg Squat-Thrust

*Sumo Squat-Thrust

MAIN SET:

1) Demonstrate/ Do Together: 5 reps of ea. of the 10 exercises

2)

3 Rounds - (37.5 min.)

1 min. x ea. exercise; 15 sec. REST b/w exercises

1. KB Swing
2. Bottom-Up KB Thruster
3. Single-Arm KB Sumo Deadlift High Pull (alternate arms ea. rep)
4. Right Leg: Front Rack DB Step-Up
5. Left Leg: Front Rack DB Step-Up
6. Shoulder-Tapping Decline Push-Up (mod: @ incline)
7. Supine Leg Drop + Chest Press (mod: no chest press, hands beneath low back)
8. Elbow Plank + 1DB Pass-Under
9. Right Arm: KB Burpee-Deadlift
10. Left Arm: KB Burpee-Deadlift

3)
? 5 Minute FINISHER ?:

1 min. x ea. exercise; 15 sec. REST b/w exercises

1. Squat-Thrust
2. Right Leg: Single-Leg Squat-Thrust
3. Left Leg: Single-Leg Squat-Thrust
4. Sumo Squat-Thrust