Cincinnati Strength & Conditioning
3 sets as warm-up:
10 prisoner air squats
10 light alternating DB snatches
15m bear crawl
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift, 31X1 – moderate/tough w/perfect positions throughout
2nd: 3-6 strict ring dips or :15-:30 top of dip hold or :30 plank
+
3 sets for double-under reps:
2:00 of (250/200m row + 10 burpees + max double-unders in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility
Post results to comments.
3 rounds as warm-up:
:15 bent hollow rock
15m bear crawl
15m walking lunges
Every 3:00 for 5 sets:
4 back squats, 20X1
12-15 light band pull-aparts
+
For time w/a partner:
P1: 21 front squats, 95/65
P2: 21 front squats
P1: 21 toes-to-bar
P2: 21 toes-to-bar
P1: 15 front squats
P2: 15 front squats
P1: 15 toes-to-bar
P2: 15 toes-to-bar
P1: 9 front squats
P2: 9 front squats
P1: 9 toes-to-bar
P2: 9 toes-to-bar
+
5:00-10:00 coach-led mobility
Post results to comments.
SCHEDULE NOTICE: we will only have a single class @ 930AM today