GRIZZLY– Every 3:00 (7 sets)
10/12 Calorie Assault Bike
12 GHD’s Or V-Ups
9 Back Squats 105/155 M80/115
KODIAK– Every 3:00 (7 sets)
8/10 Calorie Assault Bike
10 GHD’s + 6in Riser Or V-Ups
9 Back Squats 95/135 M65/95
POLAR– Every 3:00 (7 sets)
7/8 Calorie Assault Bike
12 Sit Ups
9 Dumbbell Front Squats (light)
SKILLS AND DRILLS –
Toes to Bar: Week 1, Day 1
Advance: 5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate: 5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise +Extension
Beginner: 5 sets (10:00)
5 Kip Swings (Stand on
tiptoes if needed)
5-8 Strict Hanging Knee Raise
