10.11.2021

Warm Up
3 sets (6:00)
start on the right side only for all three movements
20 seconds hip thrust clam shells https://youtu.be/lvawnbArvng
20 seconds quadruped thoracic rotations
20 seconds greatest stretch alive
repeat for the left side




Warm Start- 2 rounds, one with empty barbell and then light load
5 Kang squats
5 presses from behind the neck
5 hang power cleans
5 tall cleans


Strength- super set
bench press 5 x 5 reps @73%
KB or DB farmer carry 4 x 40m- heavy


WOD
"Three Bears"
For Time
3 bear complexes 95/65 75/55 45/35
400m run
3 bear complexes 135/95 115/75 75/55
500m row/ 425m row
3 bear complexes 155/105 135/95 95/65
18 cal bike/ 14 cal bike