May 16, 2024 – Fitness 

  • WOD
  • May 16, 2024
  • (0)

Warm-Up | Fitness 
Two sets of:
Row x 90 seconds
Broad Jump x 3 reps

Followed by…

Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps

Then…

A.
Three to Four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes

B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
500 Meter Row or Ski Erg
15 Dumbbell Burpee Deadlifts

The post May 16, 2024 – Fitness  appeared first on Invictus Fitness.

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