January 4, 2023 – Fitness

  • WOD
  • January 4, 2023
  • (0)



DROM Series x 4-6 reps per drill

Followed by …

Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side

Followed by…

Three rounds of:
30 Double-Unders or 30 Seconds of Double-Under attempts
5 Donkey Kicks
10 Cossack Squats



Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds


Ten rounds for time:
5 Burpees
10 Wall Ball Shots

The post January 4, 2023 – Fitness appeared first on Invictus Fitness.

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