Cincinnati Strength & Conditioning
A. 3 touch-and-go squat cleans + 2 hang squat cleans + 1 front squat, 3 x 1 starting moderate and building to a tough set; rest as needed
+
5 rounds for reps:
:60 burpee toes-to-bar or burpee muscle-ups if proficient
:30 rest
:60 of [30m DB Farmer’s walk + max DB walking lunges in remaining time (same weight for both movements)]
:30 rest
+
3 sets not for time:
:30 L-sit
30m bear hug med ball or sand bag walk, heavy
15 band face pulls w/pause @ back
Post result to comments.
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB overhead walking lunge, 3 x 12 steps (switch arms @ 6 steps); :30 rest
A2. Front leaning rest on ground, 3 x :60 rest; :30 rest
+
15:00 @ 70-80%:
10 burpee toes-to-bar
20/15 row calories
40 double-unders or 80 single-unders
+
3 sets:
4-6 unweighted glute-ham raises or 12 unweighted hip extensions, 20X1 or 12 light reverse hypers
rest as needed