GRIZZLY– 1 Mile Run
20 Muscle Ups (Bar or Ring) or 40 Burpee Pull-Ups
1 Mile Run
KODIAK- 1200 M Run
15 Muscle Ups (Bar or Ring) or 30 Burpee Pull-Ups
1200 M Run
POLAR– 1200 M Row
20 Sprawls + 40 Jumping Pull-Ups
1200 M Row
ACCESSORY– 4 rounds: @ moderate weight
10 Weighted Hip Thrust
10 Alternating Double DB Step Back Lunges (Front Rack)
10 GHD Hip Ext
10 Single leg DB Romanian Deadlift (each side)
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
60 Sec Plank Hold
*Rest 3 minutes b/t rounds
