GRIZZLY– 6 Sets
5 Burpee Dumbbell Deadlifts 35/50 M25/30
10 Dumbbell S2OH 35/50 M25/30
30 Crossover Single Unders OR 45 Double Unders
-rest 1:00 between sets-
KODIAK–6 Sets
5 Burpee Dumbbell Deadlifts 25/35 M20/30
10 Dumbbell Shoulder to Overhead 25/35 M20/30
25 Crossover Single Unders OR 35 Double Unders
-rest 1:00 between sets-
POLAR– 6 Sets
5 Sprawl Dumbbell Deadlifts (light)
10 Dumbbell Push Press (light)
30 Single Unders
-rest 1:00 between sets-
SKILLS AND DRILLS -Toes to Bar: Week 4, Day 1
Advance: 5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate: 5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise +Extension
Beginner:5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option: 5 sets (10:00)
10 Alternating V-Ups10 Hollow Rocks
10-second Hollow Rock Hold