GRIZZLY– 100 Wallballs 14/20
75/100 Calorie Row or Run
50 Box Jumps 20/24
25 Devil’s Press 35/50 M25/40

KODIAK– 100 Wallballs 10/14
75/100 Calorie Row or Run
50 Box Jumps 16/20
25 Devil’s Press 25/40 M20/35

POLAR- 50 Wallballs light
50/70 Calorie Row or Run
30 Box Jumps 16/20
22 Devil’s Press light

ACCESSORY– Option 1 or 2

Option 1: Gymnastics Skill Work Rope Climbs: Week 2 Day 2
12 minute EMOM
[Complete as much work as possible within the minute]
Minute 1: Advanced & Intermediate: Chin Ups,
Scaled: Toe Assist Chin Up
Minute 2: V-Ups on Floor
Minute 3: Plate Pinch Carries [15/10lb plates]
Minute 4: Rest

Option 2: 4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-