GRIZZLY– 7 Sets
200m Run
7 Devlis Press 25/35 M20/30
21 Air Squats
(Partner 1 completes full rounds before switching with Partner 2)
KODIAK– 7 Sets
200m Run
7 Devlis Press 20/30 M15/25
21 Air Squats
POLAR– 5 Sets
200m Run or Row
7 Dbl DB Hang Snatch- light
15 Air Squats
Strict Pull-up: Week 3 Day 2
Advanced: 3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang
Followed by 7 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Intermediate: 3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Beginner: 3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang
Followed by 3 Box Assist Pull Ups
–rest 90 seconds between sets–
