Invictus Fitness Solutions WOD (workout of the day) Monday March 20th – Invictus Fitness Solutions
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Invictus Fitness Solutions WOD (workout of the day) Monday March 20th

16
Mar

Invictus Fitness Solutions WOD (workout of the day) Monday March 20th

 

Warm Up

Mobility Legs, torso, arms
2 x 30 sec rounds
Knee Hugs
Frankenstein
Arms, Leg, Torso stretch
Butt kicks

CORE

CORE PRIME 1
Plank Hip drops 21
Seated Rotational Twist 21
Alt Leg Lift w/ Vip 21
2 rounds

STRENGTH

Strength FULL 1
Lunge to Rotation x 12
KB tube walks x 12
Kneeling Hip flexor stretch x 6
8 minutes

Strength HRA 2
Renegade row x 12
Alternating step ups x 12
Standing alt lat stretch x 6
8 minutes

8 min each HRA 1 and HRA 2 then switch station and repeat for 8 min

WOD

50 UP x 5
5 Push up
10 Hip Hikwa
15 Jumping Jacks
20 Ice skaters

COOLDOWN

Cooldown
30 second hold
Lying hamstring stretch ea. Side
Piriformis stretch L n R 30,sec
Lying hip flexor L n R 30 sec
Chest stretch L n R 30 sec

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