GRIZZLY– Teams of 2 (30 minute cap)
5 Rounds
Partner 1: 400m Run
Partner 2 – Amrap:
15 Pull-Ups (Or 10 Chest to Bar)
10 Devils Press 35/50 M25/40
KODIAK-Teams of 2
5 Rounds
Partner 1: 400m Run
Partner 2: Amrap
10 Pull-Ups (Or 8 Chest to Bars)
10 Devils Press 25/35 M20/30
POLAR– Teams of 2
5 Rounds
Partner 1: 300m Run
Partner 2: Amrap
15 Ring Rows
10 Up Down + Dumbbell Clean and Jerk (light)
Skills and Drills -Pistols: Week 3 Day 2
10-8-6-4-2 for Quality
Rolling Deck Squats
(Beginners complete Knee Together Squats)
Hanging Flutter Kicks on Rig
Alternative Option:4 sets:
7 Waiter Hold Lateral Box Step Ups (each side)
14 Weighted Hip Thrust
Arms and core- 4 Rounds at moderate weight, RPE7:
10 Banded Pushups
10 Inverted Skull Crusher
10 DB Spider Curls
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 V-ups
30 sec Copenhagen Plank (each side)
20 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
