A. Warm up
B. Back Squat
10 x @50%
10 X @60%
5 x @75%
5 x @80%
5 x @85%
Lateral Sidebends w/KB x 15
C. Bear Complex 95/135#
5 Rounds For Time
Complete 7 Unbroken sets of this complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
D. 3 Rounds (On Own)
20 Russian Twist Sit ups
1 Min. Hollow Rock hold
Rx Program
Back Squat
10 x @50%
10 X @60%
5 x @75%
5 x @80%
5 x @85%
GHD Sit ups x 12
3 Rounds
GHD Back Extensions x 20
30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
