Warm Up
Banded shoulders
5x
10 lunges
10 scap pulls
3 reverse burpees
Strength
15 mins. to build to heavy bear complex
WOD
10-9-8-7-6-5-4-3-2-1
Headcutters 53/35
Russian KB swings
Post
3 x 1 minute wall sit holding weight plate out in front
1 min. rest in between