Movement Prep:

Scapula Series


2 Rounds

  • 6 Banded See-saw steps
  • 6 Spiderman steps
  • 6 Reverse Burpees
  • Barbell warm up #1
  • 500m Row or 400m Run


15 Min E3MOTM 5-5-5-5-5 DB/KB Rows (5 Each Side)

Follow each set with Max-Rep Push-up


18 Min EMOTM Perform 1 Bear Complex

Start light w/gradual increase to AHAP Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press Performing Squat Clean Thruster for first three movements is encouraged