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Bike, Row or Run:
3-5min Easy
1x:
10ea Lying Leg Swing
10ea Lying Leg Crossover
10 Kneeling Shoulder Tap
2xs:
15 Band Pull Aparts
10 Banded Press
10 Banded Squat
BB Warm Up 1x:
10 Muscle Clean
10 Front Squats
5 Strict Press
5 BTN Push Press
5 Back Squat
EMOM 20 min
1 Bear Complex (135/95)
Notes: Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press.
If you aren’t comfortable taking the bar to your shoulders just lower it and do another front squat + push press combo.
EMOM 20 min
1 Bear Complex (95/65)
EMOM 20 min
1 DB Bear Complex (50’s/35’s)
Notes: Bear Complex: DB Power Clean, DB Front Squat, DB Push Press, DB Front Squat, DB Push Press.
EMOM 20 min
Min 1: 2 Shuttle Run
Min 2: 2 Burpees
Min 3: 4 Shuttle Run
Min 4: 4 Burpees
Notes: Increase each round with two reps. If you can’t increase maintain the reps you are doing or only add 1 rep per round. 1 shuttle run is 30ft.
3 Rounds
10-15 Weighted Sit Up
100′ Sandbag or Plate carry
Notes: Rest 2-3 min between rounds.
3-Way Hip Stretch 3xs :20sec ea.
