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WARM-UP
1) Jump Rope Warm-Up
2) Low Bear’s
3) Bear Complex Bar Warm-Up
4) Barbell Hamstring Smash (bar on rack)
STRENGTH: Superset the following for 4-5 sets:
One Arm KB Bent Over Row, 8-10 reps
KB Suitcase Carry, 120ft
**Doing both sides = 1 Set
ACTIVE MOBILITY
1) Scap Scrub
2) Front Rack Stretch
3) Glute Smash
4) Frog Stretch
WOD: Perform 5 rounds of the following for time:
5 UNBROKEN sets of the Bear Complex: 5 Deadlifts + 4 Hang Power Cleans + 3 Push Press + 2 Front Squats + 1 Thruster (95/65)**
25 UNBROKEN Double Unders**
**5 Burpee Penalty for every break
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Russian Twist, 25 reps x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)