Back Squat

Build to a Heavy Set of 5

“Simple Plan”

3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row

Home Workout:

“Cairo”

Ascending Ladder for 15 Minutes:
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.

Home Workout:

“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