12/12/25 - Friday

A1) Barbell Split Squats 5x10 (5R/5L)

*Start at 135/95 or 115/75 and work up

*Add 5-10lbs across all sets from last time if possible

A2) GHD Hip Extensions 5x10

B) 3 Rounds For Time:

400m Run

7 reps of Bear Complex

*1 rep = (Power clean + Front Squat + Push Press + Backsquat + Push Press) or (Cluster to Back Rack Thruster) and any variation inbetween.

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

Mobility:

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows