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 a home gym, one if you’re equipment-less – join our FB members group, and prep for your best ever Murph, that’s where the next couple weeks & months are heading… We will also be loaning out a little equipment to our active members, please reach out to me @ cincinnatistrength@gmail.com to schedule a pick-up or if you have any immediate questions.
With minimal equipment or body weight only:
3 sets as warm-up:
5 prisoner Kang squats, slow & controlled
5 inchworms
8 rounds for total reps:
:30 jumping jacks or jump rope
:30 rest
:30 anchored sit-ups
:30 reps
OR
With equipment:
3 sets as warm-up:
5 scap pull-ups
5 prisoner Kang squats
1 wall walk
5 moderate clean-grip deadlifts, 31X1
2:00-3:00 rest, get in :30 in a supine plank or table hold during this time
+
2 rounds for time w/10:00 cap:
25 anchored sit-ups
50 Russian kettlebell swings or very light alternating DB snatches
+
10:00-20:00 relaxed mobility work of choice
Post results to our FB Members page and let everyone know what you’re up to!