WARM UP

6 Minutes Of:

• sprint/back peddle
• 10 air squats
• side-shuffle – 2L
• 10 HR pushups
• 2L high knee skip
• 10 kgsu

-then-

2 Rounds:

• 10/10 SL glute bridge
• 10/10 SL squat
• 10 kb goodmornings

MOBILITY/FLEXIBILITY

:60/60 pvc front rack stretch
:60/60 pigeon pose
:60/60 static hip flexor stretch

PART I.

*Complete 2 Rounds empty bar warmup of Russian Bear Complex. 1 Round = 5 reps for each movement:

• 1 power clean
• 1 front squat
• 1 push press
• 1 back squat
• 1 push press (from behind neck)

-then add your load

*Complete 5 unbroken sets of this complex for 5 rounds:

• 1 power clean
• 1 front squat
• 1 push press
• 1 back squat
• 1 push press

*D0 all 5 movements, 5 times unbroken to complete 1 Round. Rest 2 Minutes between rounds

PART II.

“Pacer WOD” for Rounds with Time Left

#1(pacer) = 200M Row
#2 = sled push
#3 = singles
#4 = box jumps
$5 = burpees