GRIZZLY-4 sets:
30 Dumbbell Box Step Ups 35/50 M25/40 – 20/24”
20 Hang Alternating Dumbbell Snatch 35/50 M25/40
-rest 1:1 between sets-

KODIAK– 4 sets:
30 Dumbbell Box Step Ups 25/35 M20/30 – 20/24”
20 Hang Alternating Dumbbell Snatch 25/35 M20/30
-rest 1:1 between sets-

POLAR– 4 sets:
30 Single Dumbbell Box Step Ups (light)
30 Hang Alternating Dumbbell Snatch (light)

OPTION 1: GYMNASTICS – Strict Pull-up: Week 2 Day 2

Advanced: 3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang Followed by 5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Intermediate: 3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang Followed by 3-5 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Beginner: 3 rounds of:
10 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang Followed by 2 Box Assist Pull Ups
–rest 90 seconds between sets–

Or Fun Times 4 sets:
10 Strict TTB
10 KB Side Bend (each side)
10 GHD Russian Twists
1 min Plank
30yd Single DB Overhead Carry Left– heavy as possible
30yd Single DB Overhead Carry Right-heavy as possible
*Rest 2:00 b/t sets