Strength Challenge – Bear Complex
Walk, Run or Bike 5 min
Dynamic Range of Motion
A. Find your 1RM Bear complex 1 repetition each with bar only for 3 sets and then….
Build weight until you find 1RM; Rest as needed between sets
B. Walk, bike, or swim for 20-30 minutes at a moderate steady pace.
What you need for the workout:
• Barbell with weights
• To build strength under external resistance to challenge body structure and position through full ranges of motion.
• Warm-up sets of 8, 6, 4 reps, rest, add weight each set. The goal is to work up to your 1RM in sets 6-8.
• To build cardio-vascular respiratory endurance