GRIZZLY– For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters 80/115 M65/95
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)
KODIAK–For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters 65/95 M55/75
2-4-6-8-10-12-14-16-18-20
50ft Shuttle Run (25ft = 1 Rep)
POLAR– For Time:
1-2-3-4-5-6-7-8-9-10
Dumbbell Thrusters (light)
8/6 Calorie Bike Erg after each set or Row or Ski
ACCESSORY – Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the
top + 2-3 second negative)
Advanced – Strict Pull-Ups +
Negative
Intermediate – Banded Strict
Pull-Up + Negative
Novice: Jumping Pull Up +
Slow negative
Beginner: Ring Row/Lat Pull
Down (5-8 reps)
