WARM-UP
2 ROUNDS
12 CAL CARDIO CHOICE
6 BB DEADLIFTS
6 BB UPRIGHT ROWS
12 ALT. BB ELBOW PUNCHES
6 SLOW AIR SQUATS - 6 JUMPING AIR SQUATS
INTO…
2 ROUNDS
10/8 CARDIO CHOICE (HARD)
5 BB HANG MUSCLE CLEANS
5 BB STRICT PRESS
5 BB FRONT SQUATS
3 BB UP AND OVERS
5 BB BACK SQUATS
STRENGTH
4 SETS
3 UNBROKEN BEAR COMPLEXES*
*1 BEAR COMPLEX = 1 POWER CLEAN + 1 FRONT SQUAT + 1 PUSH PRESS + 1 BACK SQUAT + 1 BEHIND THE NECK PUSH PRESS. START LIGHT AND BUILD TO MODERATE PLUS WEIGHT.
WORKOUT
FOR TIME
6 UNBROKEN BEAR COMPLEX (135/95)
40/30 CAL BIKE
5 UNBROKEN BEAR COMPLEX
30/25 CAL BIKE
4 UNBROKEN BEAR COMPLEX
20/15 CAL BIKE
3 UNBROKEN BEAR COMPLEX
10/8 CAL BIKE
(SCORE IS TIME)
