GRIZZLY– Every 2 minutes:
200/175m Row
8/5 Calorie Assault
*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.
Round 1: 8/5 cals
Round 2: 10/7 cals
Round 3: 12/9 cals
Round 4: 14/11 cals
Round 5: 16/13 cals
Round 6: 18/15 cals
Round 7: Max cals
Round 8: Max cals
KODIAK/POLAR– 150/175m Row
8/5 Calorie Assault- stay at this
Accessory
GHD Hip Extension
4 sets: 10 reps
Single Leg DB Hip Thrust
4 sets: 10 reps (each side)
