10/09/2017

Encinitas, South Vista – Group Class

Warm-up

Run 200m

4 Inch Worm

10 Single Arm DB Push Press each side into 6 DB WIndmill each side.

20 Air Squat

20 BB Good Morning

30 sec Pigeon Each Side

30 Sec Couch Stretch each side

3 min mobility

Lacrosse Ball Smash to Traps and Shoulders

Banded Hamstring

Pec Smash

Glute Smash

Strength Conditioning

Bear Complex (Weight)

“The Bear Complex”

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one set. You will be completing 7 sets in 1 Round,. Continue increasing the weight after each successful round., This is not a timed workout, this is for max weight only. Rest as needed between sets, but DO NOT let the bar rest on the ground during your 7 sets.