GRIZZLY- 3 sets:
21-15-9* (16-12-8) Calorie Row
42-30-18 Double Unders
-Rest 3 minutes between
sets-
*Women’s calories: 16-12-8
KODIAK- 3 sets:
16-12-8 (14-10-6) Calorie Row
32-24-16 Double Unders
-Rest 3 minutes between sets-
POLAR- 3 sets:
12-10-8 (10-8-6) Calorie Row
36-30-24 SingleUnders
-Rest 3 minutes between sets-
SKILLS AND DRILLS – Week 3: Ring Muscle-upProgression
Advance: 5 sets:
8-10 False Grip Ring Rows
(inverted)
– rest 1 minute between sets –
Intermediate: 5 sets:
6-8 False Grip Ring Rows
(inverted/feet on the ground
in front of the rig)
– rest 1 minute between sets –
Beginner: 5 sets:
6-10 Ring Rows (feet lined up
under the rig/pull-up bar)
– rest 1 minute between sets –
* Place one foot on a box,
walk feet in, closer to the rig
for less of an angle.
