Burpees & Bears

Rob

Warm-up
Burpee Breakdown
-5 Burpees
-10 Squat Thrusts
-15 Burps
-20 Push-Ups

Then

With Mini Band
2 Rounds
-10 Front Squats*
-5 Arnolds Press
-10 Superman**
-10 Glute Bridges

*Band Around Knees
**Band Around Wrists

Mobility
Quad Rolling
Couch Stretch

Strength
EMOM10
1 Front Squat
@90%

-Spend 5-7 minutes warming up to find 90% and stay consistent for all 10 lifts

WOD
10 Minute Ascending AMRAP
1 Bear Complex 115|75
1 Bar Facing Burpees
2 Bear Complexes
2 Bar Facing Burpees
3 Bear Complexes
3 Bar Facing Burpees
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Level 2- 95|55
Level 1 – 75|35

Extra Work
E3MOM 15
15/12 Calorie Bike
7/5 Strict Pull-Ups

ADV – 20/15 Calorie Bike & L Pull-Ups

Scaling Options – Use Bands or scale the number. You should have :40-1:00 of rest

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