April 21, 2023 – Fitness

  • WOD
  • April 21, 2023
  • (0)



Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds

Followed by…

Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)



Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Left)
Minute 2 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Right)
Minute 3 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 4 – Dumbbell Weighted Squat Jumps x 6 reps
(jump as high as you can with dumbbells at sides, land softly, rest for 5 seconds and repeat)
Minute 5 – Front Leaning Rest on Rings x 40 seconds


Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
20 Alternating Dumbbell Snatches

The post April 21, 2023 – Fitness appeared first on Invictus Fitness.

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