Warm Up:
For Quality:
2 InchwormsVideo
2 Mountain Climbers
2 Broad Jumps Video
4 Inchworms
4 Mountain Climbers
4 Broad Jumps
6 Inchworms
6 Mountain Climbers
6 Broad Jumps
Strength/Skill:
EMOM 8:00
Minute 1 – 10 pistols
Minute 2 – 20 bent over row (10/10)
Conditioning:
“Cairo”
Ascending Ladder for 15:00:
3 Strict Pull-Ups/Ground to Over Head
3 Single Arm Dumbbell Squat Cleans
3 Dumbbell Facing Burpees
6 Strict Pull-Ups/Ground to Over Head
6 Single Arm Dumbbell Squat Cleans
6 Dumbbell Facing Burpees
*Continue adding 3 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.
Midline:
Tabata (8 Rounds, 20 seconds on, 10 seconds rest)
butterfly kicks