WARM UP
TABATA 45” / 15” x 12:
- Jumping jacks
- Cossack squats
- Burpees
- Wall squats
SKILLS & SPECIFIC WARM UP
2 Rounds of Barbell Warmup
(empty barbell)
5 Good Mornings+
5 Elbow Rotation+
5 Shoulder Press Behind The Neck+
5 Front Squats+
5 Stiff Legged Deadlifts
2 Rounds, building through our loadings for the workout:
1 Rounds of Bear Complex
250m machine
1 Round of Cindy
CONDITIONING
“Li Zuffiatelli”
* For Time:
Complete 3 times for
5 Unbroken Sets of Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Directly into…
1,000m machine
Directly into…
5 Rounds of “CINDY”
5 Pull-ups
10 Push-ups
15 Squats