GRIZZLY– 4 sets: 3:00 AMRAP
8/10 Calorie Row
10 Box Jumps 20
10 Dumbbell Push Press 35/50 M25/40
– Rest 90 seconds between sets. When starting the next set, resume where you left off.
KODIAK– 4 sets: 3:00 AMRAP
8/10 Calorie Row
8 Box Jumps 20
10 Dumbbell Push Press 25/35 M20/30
Rest 90 seconds between sets
POLAR– 4 sets: 3:00 AMRAP
7/8 Calorie Row
8 Box Step Ups
8 Dumbbell Push Press (light)
Rest 90 seconds between sets
This is the LAST WEEK of our Strict Pull-up strength cycle! It’s testing day! Strength Test:
GRIZZLY: 1RM weighted Strict Pull-up
KODIAK: max unbroken unweighted strict pull-ups
POLAR: Find the lightest band that you can do one strict pull-up with
