3 rounds as warm-up:
4 alternating Turkish get-ups, up to 53/35
20m slow bear crawl
:20 hollow rock
+
A. Squat snatch, 4-6 x 1 @ 85-95% 1RM; don’t force any loading, and rest as needed to ensure quality movement
B. Front squat, 8 x 2 @ 60-65% 1RM, 10X1; begin a set every :60
C. Handstand push-up negatives, 4 x 3-5 w/:05 descent – add deficit if these are easy but maintain perfect tempo; stand up between and kick up to start each rep (so these are not full reps), :90-2:00 rest
+
AMRAP in 7:00:
25 row calories
25 burpees
25 row calories
max burpees in remaining time

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NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan @ cincinnatistrength@gmail.com and we’ll get you set up…