GRIZZLY– 50 Burpees to 6in Target
1750/2000m Row
1600m Run
KODIAK– 40 Burpees to 6 inch Target
1500/1750m Row
1200m Run
POLAR– 30 Sprawls
850/1000m Row
800m Run
SKILLS AND DRILLS – Strict Pull-up Progression – Week 2 Day 1:
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )
-into-
3 sets of 8-10 negative pull-ups (lower down from the top position as slowly as possible)
-into-
3 sets of 5 assisted pull-ups (use a band or machine to assist with the pull-up)
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
-into-
3 sets of 3 assisted pull-ups (use a band or machine to assist with the pull-up)
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )
-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)
-into-
3 sets of 3 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)-
Rest 30-seconds to 1 min between sets
