WARM-UP

1 ROUND (MOBILITY PREP)

6 Slow BB Jefferson Curls

6 Groiners + ½ Split

6 Slow Cat/Cow

into…

2 ROUNDS

1:00 Bike*

6/6 Single Leg RDL**

12 Alt. Deadbugs

12 BW Good Mornings**

*2nd Round: Workout Pace

**2nd Round: Use empty barbell

STRENGTH (ALL) — 3×5 Deadlift

Deadlift for load:

1. 5 reps

2. 5 reps

3. 5 reps

“THE BEAR’S NECESSITIES (PERFORMANCE)”

AMRAP x 10 MINUTES*

5 Deadlifts (315/205)

15/12 Cal Bike

*Jason Khalipa Bday Workout

(Score is Rounds + Reps)

KG BB: (143/93)

“THE BEAR’S NECESSITIES (FITNESS)”

AMRAP × 10 MINUTES*

5 Deadlifts (205/145)

12/10 Cal Bike

*Jason Khalipa Bday Workout

(Score is Rounds + Reps)

KG BB: (93/65)

OPTIONAL COOL DOWN (ALL)

5-10 MIN YOGA FLOW…

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose