3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
3 prisoner Kang squats
:15 hang from bar
Every 2:00 for 10:00 (5 sets):
1st: 1-2 back squats @ 70-80% of best recent single (bump loading a bit from last week), 10X0 – emphasis remains on speed
+
Every :60 for 10:00 (5 sets of each):
1st: 3 L-arm DB bent-over rows
2nd: 3 R-arm DB bent-over rows
+
AMRAP in 5:00:
5 pull-ups
5/side single-arm DB thrusters, tough
5:00-10:00 coach-led mobility
Or if at home and equipment-less:
4 rounds as warm-up:
4 inchworms
4 prisoner Kang squats, 4141
8 rounds for total reps:
:30 jumping air squats
:30 rest
:30 hollow hold
:30 reps
*add :30 of strict pull-ups or any rowing motion and :30 rest if you have access)
20:00 yoga/mobility work of choice
Post results to comments.
NOTICE: if you will be training from home, please send me an e-mail to cincinnatistrength@gmail.com so that we can add you to our remote coaching app, TrueCoach, allowing for greater interaction (messaging, video demos, results tracking, daily feedback, training adjustments, etc.)