Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
3-5 front squats, 22X1, note the pause in the hole – get in a little bit of easy double-under practice during the rest
+
AMRAP in 8:00:
50 row calories
50 wall balls, 20/14 to 10/9
max toes-to-bar or muscle-ups in remaining time
+
5:00-10:00 mobility work – coach-led
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bent-over DB rows + 10 Russian kettlebell swings)
Every :60 for 15:00 (5 sets of each):
1st: 10m goblet walking lunges – heavier than last week!
2nd: 5-10 unbroken strict pull-ups or Australian CTB pull-ups
3rd: :30 front leaning rest on ground or rings or :30 dip support (top or ring or bar dip)
+
For time w/8:00 cap:
50 row calories
50 wall balls
50 double-unders or 100 single-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.