Bear

chest work in frigid temps

plyometric lap to the track

every rep done with four count on concentric and again on eccentric:

crucible merkin x 20, wide merkin x 16, merkin x 12

lap

crucible merkin x 18

lap

wide merkin x 16

lap

merkin x 14

lap

diamond merkin x 16

lap

ranger merkin x 16

lap

diamond merkin x 16

lap

ranger merkin x 16

run to parking lot and from row to row:

Side skaters x 20, lunges, side skater x 20, reverse lunges

repeat

curtsy lunges x 20, broad jumps, curtsy lunges x 20, broad jumps

run to covered area for:

box squats x 20, single leg deadlifts x 12 each side, box squats x 20, Derkins x 12, partner bttw to failure

fire hydrants x 15 each leg, x 12 each leg

frog pumps x 15 x 2

dancing bear x 20

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