3x2
3x1
V1

6 min amrap
12 cal bike (or ski/row)
12 wallball 10/6kg

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

Strength:

Build up to a heavy 50m farmers carry in 15mins

Workout:

30 min in a team (one player working at once)

Bear complex

1 power clean
1 front squat
1 push press
1 back squat
1 push press
*5

20-18-16-14-12-10-8-6-4-2 for time:
• Dual Kettlebell Deadlifts 2×53/35#
• Goblet Walking Lunge 53/35#
• GHD Sit-ups
The goblet walking lunge uses one kettlebell. Each step is a rep. If you don’t have a GHD machine, decline bench sit-ups or weighted abmat sit-ups are similar movements. Goal: 20 min.

WU
3 rds
10x air squat
12x plank shoulder tap
4+4 DB/KB push press
6x burpee

10 MIN AMRAP

• 3/6/9/12….. Ring rows
• 3/6/9/12….. Pushups

BACK SQUAT

2x3 @60%
1x3 @70%
4x2 @80%

EMOM 10

Even : 6-10 Hanging Knee raise, 2 sec hold on top
Odd : 100m Sprint

Bar muscle up max reps unbroken.