Siskey Y Total Strength - "HUSBANDS WELCOME"

*Today, my dear husband, Joe, joined me and about 50 or so other gals in my Total Strength class at the Siskey Y.  It was a joy to have him by my side, and it was a joy to absolutely torture him!;)

Equipment: Bench (2 risers ea. side), Mat, Heavy Dumbbells (15s)

WARM-UP:

3 Rounds -

*30 sec. x Hole-Hold Air Squat (hold the bottom for 2-count ea. rep)

*30 sec. x Knee Push-Up (everybody on knees...sternum to floor!!!)

*30 sec. x X-Fit Sit-Up (for speed and shoulder ROM)

1) 3 Rounds (5.5 min.)(R LEG) -
*30 sec. x Right: Single-Leg DB Deadlift

*30 sec. x R (DB Front Rack) Step-Back Lunge + Knee Drive (atop 2 riser bench)

*30 sec. x R Side Lunge Thruster

*30 sec. x REST

2) 3 Rounds (5.5 min.)(L LEG) -

*30 sec. x Left: Single-Leg DB Deadlift

*30 sec. x L (DB Front Rack) Step-Back Lunge + Knee Drive (atop 2 riser bench)

*30 sec. x L Side Lunge Thruster

*30 sec. x REST

3) 3 Rounds (5.5 min.)(SHOULDERS) -
*30 sec. x Seated (challenge: V-Sit) DB Shoulder Press

*30 sec. x Plank Row R + Row L + Jack Feet Up/ Down Bench

*30 sec. x DB Push-Up (elbows in!)

*30 sec. x REST

4) 3 Rounds (5.5 min.)(CORE) -

*30 sec. x Hollow Body Rock (or Hold)

*30 sec. x Prone Arch Rock (or Hold)

*30 sec. x (DB) Plank Walk Up/ Down Bench

*30 sec. x REST

5) 3 Rounds (5.5 min.)(PLYOS) -

*30 sec. x Squat Jump

*30 sec. x Weightless OH alt. Lunge Jump

*30 sec. x Lateral Knee-Slap Tuck Jump (over bench!)

*30 sec. x REST

6) 3 Rounds (5.5 min.)(COMPOUND/ MULTI-JOINT) -

*30 sec. x Double-Arm DB Snatch

*30 sec. x DB T-Push-Up (alt. sides ea. rep)

*30 sec. x Squat Clean

*30 sec. x REST