Cincinnati Strength & Conditioning
A. Front squat, 3-3-3-3 building to a tough set of 3, 20X1; 2:00-3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: 1-5 muscle-ups or 1-2 rope climbs
2nd: 3 hang squat cleans, moderate up to 185/125
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
20 light reverse hypers
5 bent-over DB rows (both arms together), 4010
:30/side plank
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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.