Cincinnati Strength & Conditioning
10:00 pistol & bar muscle-up practice
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A. Axle overhead walking lunges, build to a very heavy 15m
B. Standing hand-over-hand sled pull, 4 x 10m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 2:00 for 5 sets:
10 toes-to-bar
30 double-unders
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3 sets:
:15 prowler sprint outside
2:45 walk rest
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Not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.
10:00 pistol & bar muscle-up practice
+
A. Axle overhead walking lunges, 4 x 10m (length of rig); 2:00-3:00 rest
B. Standing hand-over-hand sled pull, 4 x 15m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 10:00 for 3 sets – goal is even times across:
1200/1000m row
30 burpees or .6/.5 mile Assault Bike
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Optional, not for time:
400-800m sandbag or med ball carry, switch sides every 100m
Post results to comments.