July 14, 2023 – Fitness

  • WOD
  • July 14, 2023
  • (0)

Warm Up

One set of:
Assault Bike x 3 minutes

Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo


Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.


Every 4 minutes, for 20 minutes (5 sets), for times:
400 Meter Run
12 Dumbbell Thrusters
6-9 Strict Pull-Ups

The post July 14, 2023 – Fitness appeared first on Invictus Fitness.

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