Tuesday 3.24.20

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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