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GROUP PREP
3 minutes cardio
15 Banded Pull Aparts
10 Banded Side Steps
2 Rounds:
5 Inchworms w/ Pushups
10 Walking Lunges
10 Step Ups
5 Box Jumps
Barbell Warmup (can also be done unweighted or with dumbbells/odd objects, if at home)
STRENGTH
• Take up to 20 minutes to establish a 1 Rep Max Push Press
WOD
Complete as many rounds as possible in 12 minutes of:
• 100m Run/200m Row
• 20 Push-ups
• 100m Run/200 Row
• 15 Box Jumps (M:24″/20″)
• 100m Run/200 Row
• 10 Burpee Box Jump Overs (M:24″/W:20″)
Scale to step ups.
AT HOME WORKOUT/OPTIONAL POST WOD
Equipment Version
“Cairo”
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
No Equipment Version
“Cairo”
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement