March 28, 2023 – Performance

PERFORMANCE 

Warm-Up

Three sets of:
Double or Single-Unders x 30 seconds
Top of Ring Row Hold x 30 seconds

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Banded Tricep Extension x 20 reps
Hanging Knee Raise Hold x 20 seconds

Then…

A.

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.

Four rounds for time of:
50 Double-Unders
50 Air Squats
25 Push-Ups

The post March 28, 2023 – Performance appeared first on Invictus Fitness.