Classes start at 6;00am with Sarah and finish at

6:00pm with trigger release and mobility …….

Warm up

• release shoulder girdle, butt and hips
• run 400 m 
• 10 ps side kneeling band pulls from top.. move chest and shoulders
• 6 push up and hover for 3 sec do not turn turn 
• wall sits with arm moving up and down wall 
• 2 wall walks from plank 
• 2x duck walk
• 2 both direction cart wheels, do both sides of body !! 

WOD

BEAR COMPLEX

5 Rounds for Max Load: Each round is 7 unbroken sets of: o 1 Power Clean o 1 Front Squat o 1 Push Press o 1 Back Squat o 1 Push Press You must hold on to the bar for the entire round.

Wod #2 Amrap in 10 min.

rope and runs 1 rope 1- 200 m run / lying down rope climbs