January 5, 2023 – Performance and Fitness

  • WOD
  • January 5, 2023
  • (0)

PERFORMANCE & FITNESS

Warm-Up.

Two Sets of:
Kettlebell Halos x 5-7 each direction
Back Extension Hold x 45-60 seconds

Followed by…

Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6

Followed by…

Three to Four Sets of:
5-Line Shuttle Run
10 Kettlebell Swings
Rest 30 seconds

Then…

A.

Every 8 minutes, for 40 minutes (5 sets) for times:
500/400 Meter Row
400 Meter Run
20 Russian Kettlebell Swings (32/24 kg)

The post January 5, 2023 – Performance and Fitness appeared first on Invictus Fitness.

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