Invictus Fitness Solutions WOD (workout of the day) Thursday March 23rd – Invictus Fitness Solutions
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Invictus Fitness Solutions WOD (workout of the day) Thursday March 23rd

16
Mar

Invictus Fitness Solutions WOD (workout of the day) Thursday March 23rd

YOU GOT IT! THURSDAY

Warm Up

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

CORE

Core Prime 5
Leg Lift to Toe Touch 45 sec
Supine Heel Taps 45 sec
Windshield wipers 45 sec

Circuit

Airdyne R/S/G/OH!
R = 60 sec
S = 30 sec
R = 60 sec
S = 30 sec
R = 60 sec
G = 30 sec
R = 60 sec
G = 30
R = 40
OH! = 20 sec 7 mins total

Ready = R easy moving pace, light activity, warm up pace
Set = S working pace, medium activity, slight burn in body
Go = G Hard pace, bottom limit activity, high burn in body
OH! = Sprint pace, full limit activity, Highest burn in the body

Body circuit 2
ATW Lunges 5 rounds
Mtn Climber plank Jack 20
Side hops 20

7 min


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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