Name: Playbook - Jeremy Scott - Abs 12/7 Bear Complex with Farmers
Uploaded: 2022-12-17T22:44:56.988Z
Duration: 30 min
Description: Abs 12/7 Bear Complex with Farmers

Jon H

Jacinto

Day #11 – BIG BEAR Complex 

1 Minute of work for each followed by 1 minute if rest for a 1:1 workout ratio 

Burpee to Bear Crawl 
DB Bear Crawl 
Bear Crawl Arm & Leg Reach 
Lateral Bear Crawls 
Complete 2 total cycles

Farmers to follow

1 minute of work for each followed by 1 minute of rest for a 1:1 workout ratio

Complete a burpee then bear crawl 5-10 yards before completing another burpee and bear crawling backward to starting position. Focus on the crawl table top position back flat while shins parallel to the floor.

Burpee to Bear Crawl

Light DB’s bear crawl forward 5-10 yards before bear crawling back to starting position. Focus on a flat back and keeping the shins parallel to the floor.

DB Bear Crawl

Bear Crawl Position flat back shins parallel to the floor. Slowing extend your opposite arm and leg to full range of motion focusing on keeping the hold position as perfect as possible. Slow and controlled is the focus here.

Bear Crawl Arm & Leg Reach

- Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering about an inch off the ground
- Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart
- Move your hands and feet laterally an equal distance while staying low to the ground
- Repeat with opposite limbs for the next step
- Continue moving laterally

Lateral Bear Crawls

BIG BEAR Complex

Abs 12/7 Bear Complex with Farmers

37:50….what a workout…even if I’m a day late!

Todd

Amanda

26:40. Halled ass.  27.5 lbs for everything other than 35 lbs for lunges. 363 calories burned.

Mark Miller

Sunday MetCon 4/21 50-5-5 Set

Greg Parks

Brian

Nice workout- I modified the pull-ups with bands..

Total Body Monday 4/22

Jeff Ryan

Great workout. Added mobility during the rest periods for the farmers walks.

Abs 12/7 Bear Complex with Farmers

Community

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