2-3 rounds for completion as warm-up: 10m toe walk 10m heel walk 10m walking lunges 10m bear crawl 10m crab walk 10m duck walk :30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one… + 6-10 sets of easy aerobic work, outside if at all possible: :45 easy run/row/bike, etc. :45

3 rounds easy as warm-up: 10 alternating toe touches from plank 5 air squats w/alternating single-arm reach overhead 30 single-unders if you have a rope, otherwise 30 jumping jacks + Every :60 for 10:00 (5 sets of each): 1st: 5 goblet/front/dual DB squats, 3030 – slow! 2nd: 10-15 band pull-aparts, :30 hang, or :30 supine

NOTICE: We are officially closed by government mandate. Fortunately, no equipment other than a possible a rope is required today! We do still have a little equipment to lend to our active members, please reach out to me @ cincinnatistrength@gmail.com to schedule a pick-up or if you have any immediate questions. Finally, if you haven’t

NOTICE: We are officially closed by government mandate. As such we ask that everyone complete one of the 2 training option below at home – 1 if you have a full home gym, one if you’re just body weight or you have a KB, DB, or band. On that note, we do still have a

3 sets as warm-up: 10 alternating toe touches from plank :30 hollow rock or hold :30 arrested superman For time: .5 mile run (approximate if you can’t get to a track or other measurable distance) 50 pull-ups 100 push-ups 150 air squats .5 mile run *sub any upper body rowing movement, even if light single-