The Bear Complex

Warmup
20 Sec L-sit
20 Med Ball Cleans (work on form)
20 Sec L-sit
20 Back ext.
20 Sec L-sit
20 Push Ups
20 Sec L-sit

Strength/ Conditioning
"The Bear Complex"
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Endurance
30 min cardio of your choice
Run, bike, hike, row, swim, play a sport, etc.