Warmup:
20 minute cardio
Main:
The Bear Complex (http://www.youtube.com/watch?v=0WOP9J7QPwI)
5 Rounds of the following:
Repeat the following 5 times:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Rest if needed between each set/only rest 1 minute after you complete 5 sets
You may chain exercises together
Rest 1:00 between Rounds
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