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WARM UP
20 Cal Row then
2 rds
5 Cal Swim
10 KB RDL 5 Rt 5 Left
10 Headcutters
Dynamic Stretch
STRENGTH
Deadlift/Reverse Hyper
6@50%, 6@60%, 4@65%, 4@70%
10×3
WOD
For Time:
5 rounds
200m. run
5 Reps of Bear Complex
Men 95-105-115-125-135
Women 65-75-85-95-105
Add weight to the bar each round.
ICING
Jefferson Curl
3×3 Pull Up Progressions
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