Come In with:
40 Lunges + 2 Rope Climb /alternatively Monkey climbing/
then immediately:
4/5 Rounds of:
- 500m ROW / alternate with 1000m AirBike or 110 DU/
- 7 x BEAR COMPLEX ( full 7 rounds)* ! unbroken !
- 500m ROW / 1000m AirBike / 110 DU
- 10 x OverHeadSquat*
*= the same weight
Come Out with:
40 Lunges + 2 Rope Climb/Monkey
Note:
Bear Complex with Barbell: 1xPowerClean + 1xFrontSquat + 1xPushPress + 1xBackSquat + 1xPushPress
Please hold the strict technique, this is the must!
