3 rounds as warm-up: 10 alternating toe touches from plank 5 air squats w/alternating single-arm reach overhead :30 arrested superman AMRAP in 20:00: 5 pull-ups 10 push-ups 15 air squats + For time: 800-1600m run immediately following completion of 20:00 *sub any upper body rowing movement if no pull-up bar access: – Australian CTB pull-ups

3 sets as warm-up: 5 scap pull-ups or :30 supine plank 5 prisoner Kang squats 1 wall walk 5 sets: 3 moderate clean-grip deadlifts, 41X1 2:00 rest *if no barbell, sub 10 sets of 3-5 Romanian deadlifts w/KB, dual DBs, or any odd object @ 20X1 tempo (:02 down, explode up, :01 pause @ top);

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