Ladder Up-Down-All Around (Siskey Y Cardio-Strength)

Equip: Kettlebell (25 lb.), Med Ball (10 lb.), Mat

WARM-UP:

4 Minute AMRAP -

*4 x MB Front Squat + Halo (halo happens in bottom of squat)

*4 x No-Wall Wall Ball

*4 x Rolling MB Push-Up

*4 x Plow (lay flat on back w/ hands on floor by hips, raise legs up and overhead to touch ground behind head, lower heels back down to floor)

SET #1:

10 Minute Time Limit (whichever comes 1st: completion or time limit)

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

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

SET #2:

10 Minute Time Limit (whichever comes 1st: completion or time limit)

*1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Lateral KB Hop-Over (chllge: R and L = 1)

*10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x KB Swing

SET #3:

10 Minute Time Limit (whichever comes 1st: completion or time limit)

*1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Bottom-Up KB Thruster

*10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x KB Deadlift High Pull

SET #4:

10 Minute Time Limit (whichever comes 1st: completion or time limit)

*1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x MB Plyo Plank (hands hop up/ down ball)

*10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x MB-Squeeze Leg Drop