"Crunch the Day Away" (Siskey Y Cardio-Strength)

EQUIPMENT: Mat, Med Ball, Heavy DBs, Bench (2 risers ea. side)

WARM-UP:

4 Min. AMRAP (w/ 4-riser stack) -

*10 x Air Squat (buns to risers)

*10 x Incline Push-Up (atop risers)

*10 x Hollow Rock

*10 x Prone Arch Rock

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EMOM (“Every Minute On the Minute”) throughout class: 

10 x MB Knee-Squeeze Suitcase Crunch

14 Min. EMOM-AMRAP:

*14 x Pop-Up Push-Up (mod: @ incline)(sub: Squat-Thrust)

*14 ea. leg x Bulgarian Split Squat (DBs in Front Rack)

*EMOM: 10 x MB Knee-Squeeze Suitcase Crunch

12 Min. EMOM-AMRAP:

*12 x Seated DB Shoulder Press

*12 x Side-to-Side DB Ground-to Overhead

*EMOM: 10 x MB Knee-Squeeze Suitcase Crunch

10 Min. EMOM-AMRAP

*10 x Broad Jump length of bench (challenge: clear the length of it)

*10 x Incline Side-to-Side Sliding Push-Up (mod: on knees)

*EMOM: 10 x MB Knee-Squeeze Suitcase Crunch

8 Min. EMOM-AMRAP:

*8 x DB Thruster (alt. palms fwd./ inward ea. rep)

*8 ea. leg x Step-Back Lunge + Knee Drive Jump 

*EMOM: 10 x MB Knee-Squeeze Suitcase Crunch