Cincinnati Strength & Conditioning
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 5 front squats from the ground OR 5 overhead squats from the ground
2nd: 3-4 unsupported DB rows (both arms at same time), 3010
+
AMRAP in 6:00:
20 burpees w/2-hand touch to target 4-8” above standing reach
20 Russian kettlebell swings
+
5:00-10:00 coach-led mobility
Post results to comments.
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 1 hang squat clean + 1 front squat OR 1 hang squat snatch + 1 overhead squat, moderate loads w/no misses
2nd: 5-6 unsupported DB rows (both arms at same time), 3010
+
For time:
20 Assault Bike calories
25 hang power cleans @ 95/65 or 25 Russian kettlebell swings moderate up to 70/53
30 burpees
OR
For time (if you’re in the Wellness Challenge and did not complete this 2 weeks ago…):
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 independent mobility work of choice
Post results to comments.