GRIZZLY– 50 Pull-Ups Or Ring Row (Inverted)
50 Hand Release Push-ups
1 Mile Run or Row

KODAIK-40 Pull-Ups Or Ring Row (Inverted)
40 Hand Release Push-ups

1200 M Run or Row

POLAR– 50 Ring Rows
50 Bar Push-ups

1200m Row

ACCESSORY– Option 1 or 2
Pistols: Week 4 Day 2
All athletes accumulate 2 minute of Goblet Dorsiflexion
Partner Work/Rest
4-8-12-16-20 [split reps]
Advanced & Intermediate: Box Pistol Squats – keep heel in front of body
Beginner: Box Pistol Squats – touch foot to the ground or keep at 90 degrees
–between each set accumulate 20 Box Jumps as a team—

Alternative Option 3 rounds:
10 Weighted Hip Thrusts @ moderate weight
10 Band Pull Throughs @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Weighted Box Step-Ups (each side) @ moderate weight, single or double DB

*Rest 2 minutes b/t rounds