Warmup
For 5 min
5 Inch worm
10 Mountain climber
10 Air squat
10 Sit-up
Workout Notes
For the bear hug carry, if you do not have a sandbag perform a farmers or suitcase carry with dumbbells or kettlebells
1 Bear complex is = 1 Squat clean + shoulder to overhead (or thruster) + 1 Back squat + shoulder to overhead (or thruster)
Workout
As many reps as possible in 9 mins of:
1 Sandbag Bear Hug Carry, or dumbbell/kettlebell farmers carry, 20 m
1 Sandbag bear complex
1 Sandbag Bear Hug Carry, or dumbbell/kettlebell farmers carry, 20 m
2 Sandbag bear complex
1 Sandbag Bear Hug Carry, or dumbbell/kettlebell farmers carry, 20 m
3 Sandbag bear complex
…
Continue adding 1 rep each round to the muscle ups only until time expires.
Cool Down
2 min each
Sit in bottom of squat with sandbag on back
Bottom of the lunge stretch each leg
and then
whats a good sub for the bear complex? my right knee has been kind cranky the last few days.
Leslie! Sorry I missed this question. If your knee is bugging you when squatting, perform power clean’s or snatches and avoid squatting until the movement can be done pain free!
Dan! That question came from George, not me, but now I’ll know what to do if my knees hurt! ???? I’ve got a screwed-up elbow, he has bad knees-we’re just all gimpy out here! ????
Warm-up: done.
Workout: 6 rnds + 6 bear-complexes. Did the last rep after time to finish the 7th round.
* #70 carry
* #30 db’s for bear-complexes.
Cool-down: done.
Thank you!