July 27, 2023 – Performance

  • WOD
  • July 27, 2023
  • (0)

Warm Up

1:30 Assault Bike (:30 legs only, :30 arms only, :30 arms & legs)

Followed by..
Two rounds
10 Cat Cows
10 Deadbugs
10 each side Suitcase Deadlifts
Two rounds:
10 Alt. Goblet Lunges
10 Alt. Kettlebell RDL’s

Every 2 minutes, for 24 minutes (12 sets) of:
Deadlift x 2 reps @ 70-75% of 1-RM

Make sure you pull the slack out of the bar and focus on proper mechanics. Perform the concentric as fast as possible.

Every 3 minutes, for 15 minutes (5 sets) for times:
18/12 Calories of Assault Bike
50-Foot Walking Lunges with Farmer’s Carry (24/16 kg KBs)

The post July 27, 2023 – Performance appeared first on Invictus Fitness.

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