GRIZZLY– “Nancy”
5 rounds
400m Run
15 Overhead Squats 65/95 M55/85
KODIAK-5 Rounds
400m Run
15 Overhead Squats 55/75 M45/65
POLAR– 5 Rounds
300m Run
15 Dumbbell Front Squats (light)
STRICT PULL-UPS: WEEK 4
GRIZZLY- 3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 7 Strict or Box Assist pull-ups
–rest 90 seconds between sets–Independence:
KODIAK– 3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
POLAR- 3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–
