NOTICE: We are officially closed by government mandate as of yesterday. As such we ask that everyone complete the equipment-less training option at home, join our FB members group, and prep for your best ever Murph… 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.
At home with limited or no equipment:
3 rounds easy:
3 slow & controlled inchworms
6 air squats w/alternating single-arm reach overhead
30 single-unders if you have a rope, otherwise no worries!
5 rounds (will take 20:00 total):
1st: :30 alternating reverse lunges
2nd: :30 anchored sit-ups
3rd: :30 alternating forward lunges
3rd: :15/side plank
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10:00-20:00 easy mobility
With equipment:
3 rounds easy:
3 slow & controlled inchworms
6 air squats w/alternating single-arm reach overhead
Every :90 for 15:00 (5 sets of each):
1st: 3 overhead squats from the ground, 30X1 – form/comfort/position over load/depth
2nd: 3-9 strict toes-to-bar
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5 sets for completion/quality:
12 alternating front rack reverse lunges
12 bent-over barbell rows
*same weight for both movements can use DBs, KBs, barbell, dog food bags, etc.
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5:00-10:00 mobility
Post results to our FB page!