Warm-Up

1 Minute Rounds – Try to use PVC/Broomstick

:45 Easy Burpess
1- Pass-throughs / Around the Worlds
2- Trunk Twists / Good Mornings
3- Lunges + Rotation
:45 Medium Burpees
4- Back/Kang Squats
5- Shoulder + Push Press
6- Thrusters
:45 FAST Burpees

Workout

For Time:
100 Dumbbell Bear Complex Reps (50 per arm)
3 Burpees Every Minute on the Minute

DB Bear Complex – Single Arm Reps:
1 Power Clean
1 Front Squat
1 Push Press
1 Thruster
= 1 Rep

Ensure each “complete rep” consists of four separate movements.
It’s suggested to alternate arms on the Complex!

“Couch to 5K” – Week 2, Day 2

All: 3 x 1,000m

Start each interval in 6:00 increments.
Begin first 1K at 0:00, second at 6:00, third at 12:00.
Rest the remainder of the 6:00 after completing each run.

30-Day Push-Up Challenge

Day 1:

4 Push-Ups

2 Push-Ups

2 Push-Ups