BAR MUSCLE UPS: WEEK 1: 2:00 AMRAP for max reps of: GRIZZLY: Bar Muscle Ups KODIAK: Kipping Chest to Bar Pull-ups or Kipping Pull-ups POLAR: Ring Rows GRIZZLY- 6 sets- 1:30 AMRAP 50 Crossovers Or [...]

6 sets x 6 Back Squats (75%) -Complete a set every 2:00- GRIZZLY- 10-9-8-7-6-5-4-3-2-1 DB Box Step Ups 35/50 M25/35 20/24 8 Dumbbell Floor Press 35/50 M25/35 after each set KODIAK-10-9-8-7-6-5-4-3-2-1 Dumbbell Box Step Ups [...]

GRIZZLY- 20:00 AMRAP 48/60 Calorie Air Bike 40 GHD Sit Ups Or V-Ups 40ft Handstand Walk Or 4WW 24/30 Calorie Air Bike 30 GHD Sit Ups Or V-Ups 30ft Handstand Walk Or 3WW 12/15 Calorie [...]

6 sets x 6 Deadlifts (75%) -Complete a set every 2:00- GRIZZLY- 27-21-15-9 Calorie Row (women: 21-15-12-7) Hang Squat Cleans 55/75 M45/65 KODIAK-21-15-9-6 Calorie Row (women 16-12-8-4) Hang Squat Cleans 45/65 M35/55 POLAR- 12-10-8-6 Calorie [...]

GRIZZLY- 4 Sets: (1 set every 12 minutes) Partner 1: 10x50ft Shuttle Run Partner 2: 20 GHD Sit Ups Or V-Ups -straight into- Partner 1: 10 Dumbbell Box Step Overs 35/50 M25/40 20/24” Partner 2: [...]

6 sets x 4 Deadlifts (75%) -Complete a set every 1:45- GRIZZLY- 40 Push Ups 80 Air Squats 20 Bench Press 85/135 M65/105 40 Wall Balls 14/20 20 Bench Press 85/135 M65/105 80 Air Squats [...]