SPEED BACK SQUATS

A) Strength:

1) Speed Back Squats @ 75% (6 x 4), every 90s.

2) Warm-up Bear Complex (Cluster+ Back Squat Thruster)

B) WOD:

"Bear Grylls"

In 7:00:

400 Meter Run

Remaining time: Max Bear Complex (Rx = 135/95, 115/75, 95/65, 75/55)

*Score = total reps.

Bear Complex Alternative: DB Man Makers

C) Extra Credit

3 Options:

1) Reverse Hyper (3 x 20-25). Rest 90s.
2) Banded Pull-throughs: Accumulate 100 Reps.
3) Sledpull Powerwalk: Accumulate 300 meters backwards.

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