WARMUP
AMRAP x 5 MINUTES (Flow)
10 Alt. Groiners
10 Bootstrappers
10 Alt. Samson Stretches
10 Lunge w/ Thoracic Twist
Immediately into…
AMRAP x 5 MINUTES (w/ empty bar, EZ pace)
10 Alt. Elbow Punches
10 Hang Muscle Cleans
5 Front Squat
5 Strict Press
5 Back Squat
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Bear Complex*
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
(Score is Weight)
WORKOUT
“ROWING CLOUDKICKER”
4 ROUNDS FOR TIME
7 Unbroken Bear Complex* (115/75)
500m Row
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
(Score is Time)
AFTER PARTY – MAY CHALLENGE!
BROS, BABES, & NON-BINARIES’ SUMMER BEACH BOD AFTER PARTY CHALLENGE!
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