GRIZZLY– 4500m/5000 Row
KODIAK– 4500m/5000 Row
POLAR– 2750m/3000 Row
Accessory– 5 sets
Advance: 30 second Single Arm Dumbbell Overhead Walk (each arm)
1-minute Plank (elbows)
Intermediate: 20-30 Single Arm Dumbbell Overhead Walk (each arm)
30-45 Second Plank (elbows)
Beginner: 30 second Waiter Hold Walk
30-45 Second Plank from the knees (elbows)
* Choose a Dumbbell you can comfortably keep locked out (arm extended) for the time is given. This is harder than it
looks. Try and rest no more than 30 seconds between movements *
HOME BEARS– 5000m Run
