Friday April 7th WOD (workout of the day) Invictus Fitness solutions – Invictus Fitness Solutions
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Friday April 7th WOD (workout of the day) Invictus Fitness solutions

30
Mar

Friday April 7th WOD (workout of the day) Invictus Fitness solutions

BEACHDAY Friday

Warm Up

Mobility w/ cardio
Light Jog
Standing Side Bend
Leg Swing each leg

CORE

Beach Party CORE!
russian twist with ball 1 min
sit up to toss 1 min
3 rounds

STRENGTH

Combine the week
Pull ups or Inverted Rows
Shoulder press 3:1 shoulder press

Goblet squats
Jump stabiliztion

1 min each for 4 rounds


CONDITIONING

TIME ME!
Airdyne 5 cal / Row 200m
Plank Jack
10
Ball sit ups
15x
H. Shoulder Jack
20X
4 rounds for time


COOLDOWN

stretching
seated glute and lumbar stretch
lying piriformis stretch
kneeling lat stretch
child pose

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