Monday 200323

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Complete an ascending ladder in 15:00 of the following:

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 movement
* Athlete’s choice on when to alternate hands on the single arm cleans


“Cairo” (No Equipment Version) Ascending Ladder for 15 Minutes:

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


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Amanda looking strong!

Video From Coach Jeff About Workout “Cairo”.

Here is a video from Coach Jeff explaining the workout for tomorrow. Let us know if you have any questions!



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Also if you need a quick and easy warm-up, watch this!



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