11.16.2018

WARM-UP

1) Bird Dog Variations, 5 reps R/L with a 2s pause

2) Lateral Banded Glute Walks, 10 steps R/L – 2 sets

3) Barbell Front Squat Warm-Up

4) Weighted Butterfly Stretch

STRENGTH: Front Squat, 8 reps @ 55-60% + 200m Row Sprint - 4 sets

ACTIVE MOBILITY (90s per area)

1) Barbell Pec Smash with Rear Delt Tack & Floss

2) Front Rack Stretch

3) Barbell Quad Smash

4) Banded Hip Extension

WOD: Bear Complex Day for maximum weight in 5 rounds total:

Perform 5 sequential rounds of the following with 60-90s of REST between rounds:

- 1 Deadlift

- 1 Power Clean

- 1 Front Squat

- 1 Jerk

COOL DOWN

1) 100m Walk

2) Foam Roll (10 passes per area)

3) Core Work: Banded Hollow Body hold with Lat Pull-Over, 10 reps for 3-4 sets

4) Seated 90/90 Glute Stretch