GRIZZLY– 4 Sets: (1 set every 12 minutes)
Partner 1: 10x50ft Shuttle Run
Partner 2: 20 GHD Sit Ups Or V-Ups
-straight into-
Partner 1: 10 Dumbbell Box Step Overs 35/50 M25/40 20/24”
Partner 2: 200/250m Row
-straight into-
Partner 1: 8 Burpee Pull Ups
Partner 2: 70 Double Unders
*Both partners work at the same time and switch places after both are complete. Move to the next station after each partner completes both movements
KODIAK– Every 12:00 (4 sets)
Partner 1: 8x50ft Shuttle Run
Partner 2: 15 GHD Sit Ups Or V-Ups
-straight into-
Partner 1: 10 Dumbbell Box Step Overs 25/35 M20/30 20/24″
Partner 2: 175/200m Row
-straight into-
Partner 1: 6 Burpee Pull Ups
Partner 2: 50 Double Unders
POLAR- Every 12:00 (4 sets)
Partner 1: 5x50ft Shuttle Run
Partner 2: 15 Sit Ups
-straight into-
Partner 1: 10 Single Dumbbell Box Step Overs (light) (20”)
Partner 2: 125/150m Row)
-straight into-
Partner 1: 8 Sprawl + Ring Row
Partner 2: 60 Single Unders
FOR FUN: 4 sets:
10 Weighted Hip Thrust
10 GHD Hip Ext (Or Barbell Good Mornings)
