Keep them Bells Ringin’
Warm Up/Mobility
Warm-up
Barbell Quad Smash
Lower Back Smash
Lower Back Smash
3 sets of "Rowling"*
into…
10 BB Kang Squat
10 Cossack Squats (Use BB if able)
10 BB Elbow Punches
10 Mtn Climbers
then…
2 Rounds
2 Hang Power Cleans
2 Front Squats
2 Push Press
2 Back Squats
Metcon
Metcon (Time)
Partner
Buy In:
2000 M Row
Into…
4 Rounds
10 Bear Complexes (135/95)*
2 Rope Climbs
6 Synchro Bar Facing Burpees
Cash Out:
2000 M Row
Buy In:
2000 M Row
Into…
4 Rounds
10 Bear Complexes (135/95)*
2 Rope Climbs
6 Synchro Bar Facing Burpees
Cash Out:
2000 M Row
Finisher
Warm-up
4 Sets
10 Plate Overhead Sit ups
20 Plate Russian Twist
10 Hollow Rocks
10 Plate Overhead Sit ups
20 Plate Russian Twist
10 Hollow Rocks
Conditioning
Metcon (Distance)
Meters
– Split Bear Complex and Rope Climbs evenly
*1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press