GRIZZLY– 7 Rounds
10 Hand Release Push Ups
10 Dumbbell Snatches 35/50 M25/40
10 Toes to Ring OR 10 Toes to Bar
10 Wall Balls 14/20

KODIAK–7 Rounds
7 Hand Release Push Ups
7 Dumbbell Snatches 35/50 M25/40
7 Toes to ring OR 8 Toes to Bar
7 Wall Balls 14/20

POLAR– 5 Rounds
10 Bar Push Ups
10 Dumbbell Snatches (light)
10 Hanging Knee Raises
10 Wall Balls (light)

Strict Pull-up Progression – Week 3 Day 1:
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an
overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top
position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the
pull-up)- Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an
overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top
position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the
pull-up)- Rest 30-seconds between sets
-into-
3 sets of 1-2 unassisted pull-ups – Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes
touching the ground) with an overhand grip )- Rest 1:00 between sets
-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
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to
assist with the pull-up)- Rest 30-seconds between sets