Friday

Strength/Conditioning

Every 4 minutes for 4 sets:

Bear Complex

Perform 7 unbroken reps of the following complex:

1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind The Neck Push Press (ensure lockout and then return bar to front of body)

Do not combine movements
Bar cannot rest on the ground

Start light and ascend

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Cash Out

Banded Bicep Curl - 100 reps in as few sets as possible

Banded Tricep Extension - 100 reps in as few sets as possible