Siskey Y Total Strength - Today's Toughie

EQUIP: Heavy KB, Heavy DBs, Mat

WARM-UP:

-count out together as a class

*1-2-3-4-5-6-7-8-9-10 x Prisoner Squat

*2 x Hand-Release Push-Up

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SET #1A:

3 Rounds - 

*30 x KB Swing

*20 x Strict Shoulder Press

*10 x Broad Jump Fwd./ 2 Hops Bkwd.

Upon Completion: Superman-Banana until all participants done OR time is called

SET #1B:

-count out together as a class

*1-2-3-4-5-6-7-8-9-10 x DB Front Squat

*2 x DB Push-Up

SET #2A:

3 Rounds - 

*30 x KB Deadlift (High Pull)

*20 x Weighted Butterfly Sit-Up (w/ 1DB overhead, hold knobs)

*10 x Cross-Body Push-Up

Upon Completion: Superman-Banana until all participants done OR time is called

SET #2B:

-count out together as a class

*1-2-3-4-5-6-7-8-9-10 x DB Thruster (palms face inward)

*2 x 2DBs OH Straight Arms/ Legs Sit-Up (DBs travel from over chest to OH as sit-up)(mod: 1DB)

SET #3A:

3 Rounds - 

*30 x DB Plank Row

*20 x alt. KB Goblet Lunge (R and L = 2)

*10 x Deck Squat (challenge: weighted w/ KB)

Upon Completion: Superman-Banana until all participants done OR time is called

SET #3B:

-count out together as a class

*1-2-3-4-5-6-7-8-9-10 x (Jumping) DB Deadlift

*2 x Plyo Push-Up (clapping, clapping on knees, hands-hopping, shoulder-tapping)

SET #4A:

3 Rounds - 

*30 x alt. Single-Arm KB OH Lunge (15 x R arm, then 15 x L arm)

*20 x KB Goblet Squat

*10 x DB Squat-Thrust

Upon Completion: Superman-Banana until all participants done OR time is called

FINISHER:

3 Rounds (4.5 min.) -

*30 sec. x Chair Hold; 30 sec. x Right: Single-Arm Plank Hold; 30 sec. x Left: Single-Arm Plank Hold