Happy Birthday Emily Brunner! You are a driving force

in life, love and at the facility! You are a main player that

keeps everyone motivated, in check, which includes me,

 and do it in a most professional way.

CFSS is a better place because you are in it!

BIRTHDAY BUMPS IS “KAREN”   150 BALL BALLS AND

SLED PULL TO 16 AVE 

Warm up 

400 m run  10 dl   45/35/25/15 10 front squats 10 push press 10 back squats  Banded mobility for legs and arms

BEAR COMPLEX Watch video 🙂

How to Do the Bear Complex – YouTube

▶ 1:04

https://www.youtube.com/watch?v=oOd_VaYDFSw

• 5 Rounds For Load, use the same load for sets 6,7.

• 35 reps total

• Complete 5 – 7 Unbroken Sets of this Complex:

 

• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.