PERFORMANCE
Warm-Up.
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
Then…
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat
*Sets 1-3: 3 reps @ 88-92% of 1-RM
*Set 4: Max Reps @ 82%
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Ten rounds for time:
5 Burpees
10 Wall Ball Shots (20/14 lbs)
The post January 4, 2023 – Performance appeared first on Invictus Fitness.
Leave a Reply