Invictus Fitness Solutions WOD (workout of the day) Tuesday March 21st – Invictus Fitness Solutions
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Invictus Fitness Solutions WOD (workout of the day) Tuesday March 21st

16
Mar

Invictus Fitness Solutions WOD (workout of the day) Tuesday March 21st

CardioSENSE TUESDAY

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

Warm Up

Core Prime 4
Deadbug
Supine March/ Supine alt leg drop
Bicycle Kicks
45 seconds each 2 rounds

Warm Up

Row Circuit 1
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 3
Wide high knees 30
Mid step pivot lunge 20
Plank hip hikes 10
7 min

Warm Up

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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