GROUP WARMUP
3 sets -
5 hang empty barbell power cleans
5 front squats
5 shoulder to overhead
5 back squats
*increase weight through sets
BARBELL OUTPUT
3 rounds of:
Bear Complex RX+ 155/105; RX 135/95; M55+ 115/75
2:00 rest
4 rounds of:
Bear Complex RX+ 135/95; RX 115/75; M55+ 95/65
2:00 rest
6 rounds of:
Bear Complex RX+ 115/75; RX 95/65; M55+ 75/45
*1 round of Bear Complex: 1 power clean+1 front squat+1 shoulder to overhead +1 back squat + 1 shoulder to overhead
*score is time taken including rest periods
ALTERNATE BARBELL OUTPUT
2 rounds of:
Alternate Bear complex
2:00 rest
4 rounds of:
Alternate Bear complex
2:00 rest
6 rounds of:
Alternate Bear complex
*1 round of Alternate Bear Complex: 1 hang power clean+1 front squat+1 push press+1 front squat+1 push press
SHOULDER/BICEP/TRICEP
3 sets -
8 tall kneeling dumbbell bicep curls
8 tall kneeling dumbbell Arnold press
8 floor lying dumbbell tricep extensions
MOBILITY
1:00 Twisted cross each side
1:00 Box stretch
Trivia Answers
Laura Toth was the first person to get seven answers right, so she won the shirt! Matt Harrelson got them all correct, so he gets on, too.
Wondering who are incredible members are from yesterday's trivia challenge? See below...
