THE BEAR MINIMUM

One session. Run, lift, finish.

This is the workout I find myself coming back to consistently. Five easy miles to build the base, an upper-body block heavy enough that rep eight is a fight, and a lateral raise finisher at the end.

It’s one session, not a program. That’s the point — it tells you the truth about your conditioning in about ninety minutes, and it gives you something to repeat while you figure out what’s next.

What’s inside

• The run: 5 miles at conversation pace, with a cadence check so you know you’re running it right
• The build: four upper-body movements, sets, reps and rest spelled out
• The finisher: the lateral raise ladder, three rounds
• Scaling notes if you can’t do a pull-up yet

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— Max Gordon, Bear Strength & Fitness