ROPE CLIMB- POLAR: Zombie Rope Climbs KODIAK: practice different foot holds and work on improving your descent technique GRIZZLY: practice Legless and/or L-sit Today isn’t about volume. Take your time and work on technique. GRIZZLY- [...]

3 sets- 8 Deficit Deadlifts (60-70%) -complete a set every 2:00- *After athletes complete their final deficit deadlift they may begin the accessory after a 2:00 break. 4 sets 8/8 Dumbbell Walk Through *Use light-moderate [...]

Fight Gone Bad- 3 rounds for max reps of 1:00 Wall Balls 14/20 9/10ft 1:00 Sumo Deadlift High Pull 55/75 M45/65 1:00 Box Jumps 20 in 1:00 Push Press 55/75 M45/65 1:00 Row for calories [...]

GRIZZLY- For Time: 100ft Single Dumbbell Walking Lunge 35/50 M25/40 5 Wall Walks OR 50ft Handstand Walk 25 Toes to Bar 100ft Single Dumbbell Walking Lunge 10 Wall Walks OR 100ft Handstand Walk 50 Toes [...]

4 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench Dumbbell Fly (light) -Rest 2:00–2:30 between sets- GRIZZLY- Teams of 2 5 sets (each/1:1) 24/30 Calorie Air Bike The goal is to complete each [...]

GRIZZLY- 2 Sets- AMRAP 4:00 10 Dumbbell Front Squats- 35/50 M25/40 10 Box Jumps 20/24 -Rest 2:00- AMRAP 4:00 10 Dumbbell S2OH 10 Burpee over Dumbbell -Rest 2:00- KODIAK-2 Sets- AMRAP 4:00 10 Dumbbell Front [...]