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09.21.2020

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)