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
….
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