The Bear Complex

Warmup
500m Row
2 Rounds of :
10 Bent over plate press (2.5#s)
10/10 Overhead plate circles
10 Plate curls
10 Plate tricep extensions
10 Plate press
20 Walking lunge steps
1 min Sit-ups
1 min superman
20 Walking lunge steps

WOD
The Bear Complex
(clean, front squat, push press, back squat, push press=1 rep)
5 sets of 7 reps increasing weight with each set.

Strength
5/3/1 Week 4
Off or Catch up