GRIZZLY– 5 Sets:
12/15 Calorie Bike
12 Handstand Push Ups
50ft DB Lunge 35s/50s M25/40
-rest 1:1-

KODIAK– 5 Sets:
10/12 Calorie Air Bike
8 Handstand Push Ups
50ft Dumbbell Lunge 25/35 M20/30
-rest 1:1-

POLAR– 5 Sets:
8/10 Calorie Air Bike
10 Dumbbell Push Press
25ft Single Dumbbell Lunge (light)

SKILLS AND DRILLS –Strict Pull-up – Week 4 Day 1

Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an
overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top
position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the
pull-up)- Rest 30-seconds between sets
-into-
3 sets of 3-4 unassisted pull-ups – Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an
overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top
position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the
pull-up)- Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes
touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down
from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to
assist with the pull-up)- Rest 30-seconds between sets