GRIZZLY– 5 sets (1 set every 5:00)
20/25 Calorie Row
20 Wall Balls 14/20
15 Toes to Bar

KODIAK– 5 sets (1 set every 5:00)
15/12 Calorie Row
16 Wall Balls 10/14
12 Toes to Bar

POLAR– 5 sets (1 set every 5:00)
12/15 Calorie Row
12 Wall Ball (light)
12 Sit Ups

GYMNASTICS: Ring Muscle- Ups/Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
– rest 1 minute between sets –
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips You will be in support at the top
—Rest 60 seconds between sets —