March 16, 2023 – Performance and Fitness

  • WOD
  • March 16, 2023
  • (0)



Two sets of:
Assault Bike x 90 seconds
Ankle Stretch on Box x 45 seconds per side

Followed by…

Two sets of:
Row x 90 seconds
Cossack Squat or Pistol Squat x 6-8 reps per side
Prone Plank x 30 seconds



Complete as many rounds and reps as possible in 40 minutes of:
500 Meter Row
400 Meter Run
30/20 Calories of Assault Bike
20 Alternating Pistols or Cossack Squats
100-Foot Double Kettlebell Front-Rack Carry (24/16 kg KBs)

The post March 16, 2023 – Performance and Fitness appeared first on Invictus Fitness.

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