GRIZZLY– 3 Person Team
240/300 Calorie Assault
4,800/6000m Row
* Only 2 working at the same
time (1 resting) – switch as
desired
KODIAK- 3 Person Team
190/240 Calorie Assault
4000/5000m Row
POLAR– 3 Person Team
120/150 Calorie Assault Bike
2,400/3,000m Row
SKILLS AND DRILLS – Week 2: Ring Muscle-up Progression
Advance: 5 sets:
5 Jump to the Top of the Ring + 3-second Descent
– rest 1 minute between sets –
Intermediate: 5 sets:
3 Jump to Top of the Ring + 3-second Descent
– rest 1 minute between sets –
Beginner: 5 sets:
5 Bench Dips (Slow and controlled Descent)
– rest 1 minute between sets –
* Lower rings so feet/toes remain in contact with the floor allowing the knees to bend into the descent for added assistance.
