Cincinnati Strength & Conditioning
3 rounds not for time:
3-6 dragon flags
30-60 double-unders
+
A. Squat snatch clusters, 5 x 1.1 moderate/tough; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 4-5, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
+
Every 3:30 for 4 sets:
:20 Assault Bike @ 95-97% effort
+
3 sets not for time:
4-6/side DB external rotations, 30X0
12 scap push-ups
Post results to comments.
3 rounds not for time:
3-5 dragon flags
30-50 double-unders
+
A. Squat snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 5-6, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
+
Every 3:00 for 5 sets:
:15 Assault Bike @ 95-97% effort
+
3 sets not for time:
6-8/side DB external rotations, 30X0
10 scap push-ups
Post results to comments.