Monday, March 21st 2016


Run 100m

Side Shuffle x 20m

High Knees x 20m

Mini-Band Bent-Leg Lateral Walk x 20m

Mini-Band Squat w/ Arms Raised x 10


Movement Prep:

PVC Pass Throughs x 10

Press to BTN Press w/ PVC

3 Sets w/ Empty Barbell – Rest :45 between sets.

5 Deadlifts

5 Front Squats

5 Press

5 Back Squats

5 BTN Press



“The Bear Complex”

Complete 5 Sets of 7 Reps of the following sequence.  Bar must touch ground between sequences but may not be set down.  The aim is to increase weight every set.  Start at #95/#55


Power Clean + Front Squat + Push Press + Back Squat + BTN Push Press = 1 Rep of Complex



Cool Down w/ 800m Run