MONDAY

Calf pumps, boot strappers

Scorpions & bird dogs,

Air squats with twists & rocks

Shoulder activations

Burgener warm up

Movement Warm-up

·     Complex development

·     Bar movement technique

Aim for:

·    Building complex technique

WOD

E3MOM @ 6 Rounds

·  3 Bear Complex (unbroken)

o  Power Clean

o  Front Squat

o  Push Press

o  Back Squat

o  Push Press

At the completion of the 6 Rounds

Rest 4 minutes, then:

· 1 mile Run OR 80/60 Calories

Aiming to:

·   Build Barbell Cycling

·   Good movement pattern and form

·   Breathing pattern