WARMUP
1 ROUND (COACH LED)
6 Slow BB Jefferson Curls
6 Groiners + ½ Split (Hamstring Stretch)
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
Deadlift for load:
3×5
Deadlift*
*Build to a Heavy weight and stay at same weight across all sets. This should be above workout weight.
(Score is Weight)
WORKOUT
“THE BEAR’S NECESSITIES”
AMRAP x 10 MINUTES*
5 Deadlifts (315/205)
15/12 Cal Bike
*Jason Khalipa Bday Workout
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
5-10 MIN YOGA FLOW…
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose
(No Measure)
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