"12-12-12" (Siskey Y Total Strength)

EQUIPMENT: Mat, Heavy DBs

WARM-UP:

For Duration of 1st Song -

*1 x Toe Hold Squat Stretch (down-up-down)

*12 x Mtn. Climb (R and L = 1)

*1 x James Bond Lunge (R and L = 1)

*12 x Plank Hop-In/Out

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SET #1:

3 Rounds (4:00) -

1:00 ON/ :20 OFF x

*1 x Push-Up

*2 x Star Jump

120 Sec. AMRAP #A -

*12 x Step-Back Lunging Deadlift (6 x R, then 6 x L)(straight back leg, DBs hanging)

*12 x Bent-Over Fly (challenge: Single-Leg (6xR, then 6xL)

SET #2:

3 Rounds (4:00) -

1:00 ON/ :20 OFF x

*1 x Renegade Row (DB Push-Up + Row R + Row L)

*2 x Squat Clean (sub: 2 x Front Squat)

120 Sec. AMRAP #B -

*12 x DB Thruster (alt. Palms-In and Palms Fwd. ea. rep)

*12 x DB Stiff-Leg Deadlift High Pull (challenge: Single-Leg See-Saw)

SET #3:

3 Rounds (4:00) -

1:00 ON/ :20 OFF x

*1 x DB Burpee

*2 x Overhead DB Lunge (R and L = 1)

120 Sec. AMRAP #A -

*12 x Step-Back Lunging Deadlift (6 x R, then 6 x L)(straight back leg, DBs hanging)

*12 x Bent-Over Fly (challenge: Single-Leg (6xR, then 6xL)

SET #4:

3 Rounds (4:00) -

1:00 ON/ :20 OFF x

*1 x DB Donkey Kick

*2 x Sumo Curl and Press (curl-curl-press-press)(mod: single-arm press R and L)

120 Sec. AMRAP #B -

*12 x DB Thruster (alt. Palms-In and Palms Fwd. ea. rep)

*12 x DB Stiff-Leg Deadlift High Pull (challenge: Single-Leg See-Saw)

SET #5:

3 Rounds (4:00) -

1:00 ON/ :20 OFF x

*1 x DB Sit-Up (challenge: 2DBs racked at shoulders)

*2 x Seated DB Shoulder Press (w/ 1 or *2 DBs)

120 Sec. AMRAP #A -

*12 x Step-Back Lunging Deadlift (6 x R, then 6 x L)(straight back leg, DBs hanging)

*12 x Bent-Over Fly (challenge: Single-Leg (6xR, then 6xL)

SET #6:

3 Rounds (4:00) -

1:00 ON/ :20 OFF x

*1 x Double-Arm DB Snatch (finish in X-position)

*2 x DB Sumo Deadlift High Pull (w/ 2 DBs)

120 Sec. AMRAP #B -

*12 x DB Thruster (alt. Palms-In and Palms Fwd. ea. rep)

*12 x DB Stiff-Leg Deadlift High Pull (challenge: Single-Leg See-Saw)