Cincinnati Strength & Conditioning
10:00 pistol & bar muscle-up practice
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A. Axle front rack walking lunge, 4 x 10m; 2:00 rest
B. 1-arm DB rows, 3 x 10-15/side, no tempo heavy; :45 between sides
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10:00 @ 80% – save the intensity for the prowler:
5/side 1-arm DB thrusters
20 double-unders
10 toes-to-bar
20 double-unders
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3 sets:
:25 prowler sprint outside
4:05 walk rest
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Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every :90 for 15:00 (5 sets of each):
1st: 4-6 front squats, 40X1
2nd: 4-6 bent-over DB rows (both arms at same time, 20X1
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AMRAP in 10:00:
10 toes-to-bar
5/side 1-arm DB thrusters, very tough
200m run
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3 sets:
:30 Sorensen hold
rest as needed
Post results to comments.