STRENGTH
1) Back Box Squat: 1RM. Rest 2:00
*Start by performing 3 sets of 3 adding weight each set then start your sets of 1.
– Use a 13-15″ Box
– 8-10 Singles to Build to a Max
– We performed a 2RM on 12/18/17
– Have spotters on both sides of the bar
– Beginner: 5 x 5, adding weight if form permits. Rest 2:00
2) Bear Complex: Take 10 Minutes and warm-up performing singles + 3 lateral burpees after each set to get heart-rate up. Rest as needed between sets.
METCON
“Bear Grylls”
In 7:00
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
– Squat Clean Thruster + Back Squat Thruster
*Score = total reps.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner Option: DB Man Makers
*Compare to 11/17