GRIZZLY– 6 rounds
20/25 Calorie Row or Assault or 300 m Run
25 Wall Balls 14/20
Rest 5:00
6 sets (1:1)
20/25 Calorie Row
KODIAK– 6 rounds
16/20 Calorie Row or Assault or 300 m Run
25 Wall Balls 14/20
Rest 5:00
6 sets (1:1)
16/20 Calorie Row
POLAR– 6 rounds
12/15 Calorie Row or Assault or 300 m Run
15 Wall Ball Thrusters (light)
Rest 5:00
6 sets (1:1)
12/15 Calorie Row
AT HOME BEARS– 6 rounds
300m Run
30 Air Squats
Rest 5:00
6 sets (1:1)
300m Run
Accessory Work
Standing Alternating Double DB Shoulder Press
Plate Front Raise
4 sets x 10 reps
*Build to a moderate weight; stay the same or build across sets
GHD Hip Extension
5 sets x 20 reps (unloaded or holding a plate or DB)
