Warm-Up
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
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 3 reps @ 70%
Set 2 – 3 rep @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 3 reps @ 85%
Sets 5-8 – 7 reps @ 70%
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Bar-Facing Burpees
12 Front Squats (135/95 lbs)
9 Strict Pull-Ups
The post May 8, 2023 – Performance appeared first on Invictus Fitness.
Leave a Reply