Throwback CFR 10 years

Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets

Pre-Mobility: Squat mobility x 12

Health and Fitness

A .Four sets of:

A1. DB Walking Lunges x 20 steps – suggested loading 60%, 65%, 70%, 75-77%, Rest 45 seconds

A2. Ring Rows x 10-12 reps @ 2111, Rest 45 seconds

A3. Suitcase Carry x 100 feet each arm (55/35) , Rest 45 seconds

B. For time:

10-8-6-4-2

Bear Complex (bar only)

Situps
Classic:

A. Four sets of:

A1. BB Overhead Forward alternating Lunges x 24 reps, Rest 45 seconds

A2. Ring Rows x 10-12 reps @ 2111, Rest 45 seconds

A3. Suitcase Carry x 100 feet each arm (55/35) , Rest 45 seconds

B. For time:

10-8-6-4-2

Bear Complex (95/65)

Toes to Bar
Notes: The bear complex is done as the following
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
C. Mobility: pigeon plank and tree