GRIZZLY– 40/50 Calorie Row or 1000 M Run
50 Floor Press 75/115 M65/95
15 Bar Muscle Ups Or 30 Chest to Bar
32/40 Calorie Row or 800 M Run
40 Floor Press 85/135 M65/95
5 Rope Climbs or 20 Strict Pull Ups
24/30 Calorie Row or 600 M Run
30 Floor Press 95/155 M75/115
3 Legless Rope Climbs /10 Burpee Pull Ups
KODIAK– 32/40 Calorie Row
50 Bench Press 65/95 M55/75
10 Bar Muscle Ups Or 20 Chest to Bar
24/30 Calorie Row
40 Bench Press 75/115 M65/95
4 Rope Climbs or 15 Strict Pull Ups
16/20 Calorie Row
30 Floor Press 85/135 M65/95
2 Legless Rope Climbs Or 8 Burpee Pull Ups
POLAR– 24/60 Calorie Row
40 Dumbbell Floor Press (light)
20 Jumping Pull Ups
16/20 Calorie Row
30 Dumbbell Floor Press (light)
15 Bent Over Rows
8/10 Calorie Row
20 Dumbbell Floor Press (light)
10 Jumping Chest to Bar Pull Ups
FOR FUN– Core Work: 4 sets:
10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
1 min Chinese Plank
:45 sec Overhead DB Hold (each side)
