January 30, 2023 – Fitness

  • WOD
  • January 30, 2023
  • (0)



Two sets of:
Assault Bike x 90 seconds
Banded Pallof Hold x 30 seconds per side

Followed by…

Two sets of:
Kettlebell Kang Squat x 8-10 reps, spend time in bottom position to open hips
Alternating Cossack Squats x 20 reps



Four sets of:
Back Squat x 5-6 reps @ 32X1
Rest 60 seconds
Valslide Leg Curls x 8-10 reps @ 3011
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Rest 60 seconds


Every 4 minutes, for 12 minutes (3 sets) for times of:
25/18 Calories of Assault Bike
15 Front-Racked Kettlebell Squats or Goblet Squats

The post January 30, 2023 – Fitness appeared first on Invictus Fitness.

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