Cardio-Strength Preview (Today 8am - Siskey Y)

"BEHOLDEN TO THE CLOCK"

EQUIPMENT: High Box, Heavy DBs, Jump Rope, optional Mat

WARM-UP:

For Duration of 1st Song -

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

*10 x X-Body Mtn. Climb (R and L = 1)

*1 x Samson Lunge (R and L = 1)

*10 x Donkey Kick to Plank 

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SET #1:

3 Rounds -

*15 x Burpee

30 sec. REST (see clock or iPad, or count 1-1000 in head)

*15 x DB Thruster

30 sec. REST

*15 x Lunge Jump (R and L = 1)

30 sec. REST

*3 min. to finish once 1st person done

*Upon Completion of SET #1, AMRAP of - 

*30 x Jump Rope (challenge: Double-Under, Single-Leg, High Knees, etc.)

*10 x K2E Tuck Jump

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SET #2:

3 Rounds -

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

30 sec. REST 

*10 x Step-Back Front Lunge to Step-Up (5 x R, then 5 x L)

30 sec. REST

*10 x Squat-Thrust-Lateral Jump (over box)

30 sec. REST

*3 min. to finish once 1st person done

*Upon Completion of SET #2: AMRAP of -

*30 x Jump Rope (challenge: Double-Under, Single-Leg, High Knees, etc.)

*10 x Box Jump

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SET #3:

3 Rounds -

*20 x Squat-Thrust

30 sec. REST

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

30 sec. REST

*20 x Decline Windmill Plank (R and L = 1)

30 sec. REST

*3 min. to finish once 1st person done

*Upon Completion of SET #3: AMRAP of -

*30 x Jump Rope (challenge: Double-Under, Single-Leg, High Knees, etc.)

*10 x Grasshopper (R and L = 1)(mod: Mtn. Climb)

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SET #4:

3 Rounds -

*5 x Man Maker

30 sec. REST

*5 ea. x alt. Lunge Thruster

30 sec. REST

*5 x Double Burpee-Box Jump (2 push-ups to 2 box jumps = 1 rep)

30 sec. REST

*3 min. to finish once 1st person done

*Upon Completion of SET #4: AMRAP of -

*30 x Jump Rope (challenge: Double-Under, Single-Leg, High Knees, etc.)

*5 x Deck Squat-Jump (mod: atop low box)

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FINISHER (if time):

3 Rounds -

*30 sec. x R Hover Lunge Hold

*30 sec. x R Single-Arm Plank Hold

*30 sec. x L Hover Lunge Hold

*30 sec. x L Single-Arm Plank Hold