Cincinnati Strength & Conditioning
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 toes-to-bar + 20 walking lunges]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split reps as desired but only 1 partner works at a time:
120 hand-release push-ups or 60 handstand push-ups
400m DB Farmer’s walk, heavy!
120 DB anchored sit-ups
120 row calories
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working at a time:
800m run
80 pull-ups
400m run
120 wall balls
200m Farmer’s walk, tough
+
Optional:
Abs, bis, & tris or choice
Post result to comments.
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working @ a time:
60 pull-ups
120 wall balls
60 toes-to-bar
90 burpees
400m Farmer’s walk
+
Optional:
Ab sculpting of choice
Post result to comments.