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Conditioning
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“Cairo”
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
OR
“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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