Warm up:
Tabata alternating 3 rounds
Kbell push press Left
Kbell push press Right
Kbell russian swings
Kbell goblet squats
Mobility:
[15:00]
- Overhead rib mobilization OR T-spine smash 4:00
- Couch stretch 2:00/
- Wall squat OR Hip opener 4:00
Strength/Stamina:
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets. This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Complete seven sets for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds. Do not let go of the bar.
If you do, you must restart the round.
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