Friday- July 28th

Weekly Group Warmup

Strength/Accessory Work

General Fitness

4 Rounds of:

1-Back Squats x 8-10 reps (w/3 sec. descent)

2-Single-leg Hip Bridge x 10 reps each leg


3- Single-arm DB/KB Row x 10-12 reps each arm

rest 45 sec. between movements


3 sets for times of:

400m Run

rest 2 minutes

(at 85% effort)


4 rounds of:

BACK SQUAT x 6-8 reps w/ 3 sec. descent

- rest 2 minutes-

Weighted Pull-ups x 5-7 reps

-rest 2 minutes_


“Little Bear”

3 sets for max weight of :

Bear Complex x 5 reps

Rest 2 minutes between sets

Bear Complex:

Power Clean

Front Squat


Back Squat



Foam roll

Stretch and hold for 60 seconds each: quads, lower back, hips


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