GYMNASTICS: KIPPING HSPU
5 sets of work with 1 min rest after each set.
GRIZZLY: 6 to 10 Kipping HSPU on a flat or deficit surface
KODIAK: 3-5 Kipping Handstand Push-Ups with 1 Abmat
POLAR: from a box or pike position, 4-6 reps of 3-second descent + strict press*
* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).

GRIZZLY– 5 Rounds
15 GHD Sit Ups Or V-Ups
10 Deadlifts 155/225 M110/165
5x50ft Shuttle Runs
– Each shuttle run rep is 25 feet down + 25 feet back –

KODIAK-5 Rounds
10 GHD Sit Ups + 6in Riser Or V-Ups
10 Deadlifts 125/185 M90/140
5x50ft Shuttle Runs

POLAR– 5 Rounds
15 Sit Ups
10 Dumbbell Deadlifts (light)
5x50ft Shuttle Runs