GRIZZLY– 5 Sets:
10/12 Calorie Bike
4 Wall Walks
10/12 Calorie Bike
-rest 1:1 between sets-
KODIAK–5 Sets:
8/10 Calorie Bike
3 Wall Walks
8/10 Calorie Bike
POLAR– 5 Sets:
7/8 Calorie Bike
4 Inch Worms
7/8 Calorie Bike
-rest 1:1 between sets-
Strict Pull-up Progression – Week 1 Day 1:
Advanced:
1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets 8-10 negative pull-ups (lower yourself from the top position as slowly as possible)
– Rest 1:00 between sets
Intermediate:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets 5-8 negative pull-ups (lower yourself from the top position as slowly as possible)
– Rest 1:00 between sets
Beginner:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
