ALL BEARS– Front Squat 5×3
3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *
GRIZZLY–30 Pull-ups
30 Dumbbell Front Squats 35/50 M25/40
100’ Dumbbell Front Rack Lunge 35/50 M25/40
30 Chest to Bar
30 Dumbbell Shoulder to Overhead 35/50 M25/40
100’ Dumbbell Front Rack Lunge 35/50 M25/40
KODIAK– 30 Pull-ups
30 Dumbbell Front Squats 25/35 M20/30
100’ Dumbbell Front Rack Lunge 25/35 M20/30
20 Chest to Bar
30 Dumbbell Shoulder to Overhead 25/35 M20/30
100’ Dumbbell Front Rack Lunge 25/35 M20/30
POLAR– 30 Ring Rows
30 Goblett Squats (light)
100’ Walking Lunge
20 Jumping Pull-ups
30 Dumbbell Push Press (light)
100’ Walking Lunge
