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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