FOUR MINUTE FUN (Siskey Y Total Strength)

EQUIP: Gliders, Body Bar, Dumbbells (20s), Med Ball

WARM-UP (4 min.):

2 min. x High Knee Run

-Every 15 sec.: 1 x Air Squat to Pop-Up Push-Up

2 min. x Speed Skater

-Every 15 sec.: 1 x Air Squat to Pop-Up Push-Up

SET #1 (12 min.):

A) 4 min. AMRAP -

*2 x Rolling MB Push-Up (R and L = 1 rep)

*2 x MB Clean

B) 4 min. AMRAP -

*2 x Single-Arm DB Plank Row atop MB (2 x R arm Row, then 2 x L arm Row)

*2 x MB Clean

C) Tabata (w/ gliders): Plank Windshield Glide (mod: Plank Gliding Semi-Circle Walk)

SET #2 (12 min.):

A) 4 min. AMRAP -

*2 x Thruster to Behind-the-Neck Thruster (2 squats per rep)

*2 x Body Bar Hang Power Snatch

B) 4 min. AMRAP -

*2 x Body Bar Overhead Lunge (R and L = 1 rep)

*2 x Body Bar Hang Power Snatch

C) Tabata (w/ gliders): DB Plank Glide Out-In + Bent-Over Fly

SET # 3 (12 min.):

A) 4 min. AMRAP - 

*4 x (See-Saw) Stiff-Leg DB Deadlift High Pull

*4 x DB Push Press

B) 4 min. AMRAP -
*4 x Squat Hold + Hammer Curl (chllng: Single-Leg Squat (heel out in front)(2 ea.))

*4 x DB Push Press

C) Tabata (w/ gliders): Reverse Plank Glide + Straddle (hands atop DBs)