GRIZZLY– Jackie Pro
1000m Row
50 Thrusters 65/95 M55/85
30 Bar Muscle Ups Or 60 Chest to Bar
*Row must be done under 3:30 for males and 4:00 for the women
KODIAK– 1000m Row
50 Thrusters 55/75 M45/65
20 Bar Muscle Ups Or 40 Chest to Bar or Pull ups
POLAR– 800m Row
50 Dumbbell Thrusters (light)
30 Jumping Pull-ups
Skill Progression- 5 sets:
6-10 False Grip Ring Rows
– rest 1 minute between sets –
