"8-8-30 OFF" (Siskey Y Cardio-Strength Preview)

EQUIPMENT: Bench (with optional extra risers), Heavy DBs (15s-20s), Mat

WARM-UP:

4 Rounds -

*8 x Air Squat

*8 x Plank Windmill

*8 x Sumo Squat

*8 x Uneven-Hands Push-Up (switch lead hand ea. rep)

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SET #1:

10 Min. AMRAP -

*8 ea. x Lunge Jump (R and L = 1)

*8 x Box Jump

*30 sec. REST or Elbow Plank Hold

SET #2:

10 Min. AMRAP -

*8 x DB Thruster

*8 x Decline Push-Up (sub: Pike Push-Up on floor)(challenge: 180 degree hips)

*30 sec. REST or Hollow Body Hold

SET #3:

10 Min. AMRAP -

*8 x Surfer Get-Up (alt. lead leg ea. rep) 

*8 x DB Squat Clean (sub: Jumping DB Deadlift)

*30 sec. REST or V-Sit Hold 

SET #4:

10 Min. AMRAP -

*8 x Hand-Release Push-Up

*8 ea. x 1/4 Single-Leg Squat (option: atop bench, heel of non-working leg taps floor)

*30 sec. REST or Plank Walk Up/ Down Bench (2 risers high)

SET #5:

10 Min. AMRAP -

*8 x Double-Arm DB Snatch

*8 x Renegade Fly (DB Push-Up + Fly R + Fly L)

*30 sec. REST or Hollow Hold Flutter Kick (hands beneath low back)