Monday, January 9th 2017


Row 1000m


Movement Prep:

Thoracic Stretch w/ Lunge x 3 p/leg

Squat to Stand x 10

Lateral Squat x 5 p/side

YTWL x 5 each

Band Tricep Stretch x :30 p/arm



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. Rest as needed.

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