Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength (Texas Method 4.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM 3.3
Bench Press
• 5 sets of 5 reps at 90% of 5RM 2.3
Deadlift
• 1 set of 5 reps at 90% of 5RM
Conditioning
5 rounds for time:
• 2 Bar Muscle Ups
• 4 Chest-to-bar Pull-ups
• 6 Pull-ups
• 8 Bear Complex Reps 95/65#
1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press