GRIZZLY– 2 RNDS
400 M Run
20 Weighted Push Ups 15/25 M5/15
20 Ab Mat sit Ups
2 RNDS- 450/500 M Row
20 Push Ups
20 Ab Mat Sit Ups
KODIAK– 2 RNDS
400 M Run
15 Weighted Push Ups 15/25 M5/15
20 Ab Mat sit Ups
2 RNDS- 450/500 M Row
15 Push Ups
20 Ab Mat Sit Ups
POLAR– 2 RNDS
300 M Run
10 Box Push Ups
20 Ab Mat sit Ups
2 RNDS- 400 M Row
10 Floor Press
20 Ab Mat Sit Ups
FOR FUN– 4 rounds:
10 Weighted Hip Thrust
10 Kneeling Banded Hip Extension
10 GHD Hip Raise
10 Alternating Double DB Step Back Lunges (Front Rack) (each side)
10 Standing Banded Pallof Press (eas)
:30 sec Side Plank (each side)
10 Around the World (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
