May 8, 2023 – Fitness

  • WOD
  • May 7, 2023
  • (0)

One set of:
Assault Bike x 3 minutes, nasal breathing only

Followed by…

One to two sets of:
Weight Plate Squat Warm-up
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo

Three to Four sets of:
Tempo Back Squat x 5 reps @ 6211
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 2-3 minutes

Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Burpees
12 Goblet Squats
9 Strict Pull-Ups

The post May 8, 2023 – Fitness appeared first on Invictus Fitness.

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