Community Complex

(Compare to January 14, 2019)

Warm up 2 rounds: 20 KB Swings 25/35 20 Straight Leg Situps

Main Set: 3 Sets of the Community Complex AHAP (As Heavy as Safely Possible) *5 Barbell Pushups *5 Deadlifts *5 Power Cleans *5 Thrusters *5 Back Squats *5 OH Push Press

Once we pick up the bar, we keep a hold of it This can be completed with dumbbells as well Rest as needed between each complex

*Less than 1 month - complete all movements with lighter weight and only 2-3 reps of each

Cool Down Down Dog and Child's Pose Scorpion Stretches 3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch

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