Invictus Fitness Solutions WOD (workout of the day) Wednesday March 22nd – Invictus Fitness Solutions
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Invictus Fitness Solutions WOD (workout of the day) Wednesday March 22nd

16
Mar

Invictus Fitness Solutions WOD (workout of the day) Wednesday March 22nd

Wednesday Pickmeup!

 

Warm Up

Mobility U. Back, Neck, legs
Alternating Standing Lat stretch
Alternating Neck Stretch
Scapula Squeeze

CORE

CORE PRIME 3
Cat Cow 30 seconds
Side Plank hip Raises 45 sec
Leg Lift 60 sec

Strength

Strength HRA 7
Sgl Deadlift to Row x 6 each side
Alternating Lunge to Press x 12
Pigeon x 8
10 mins

Strength HRA 8
Plank with Rotation (w or w/o dumbell)
Plate curl n Press to Negative raise x 12
Kneeling Rotation stretch x 8
10 minutes

2 rounds 10 minutes


CONDITIONING

OH!…I just love my LIFE!!
PARTNER CARDIO BOUT ROW COMPLETED ONLY WHEN AIRDYNE NEED IS MET
400M ROWM / AIRDYNE ABOVE 9 CAL
300 M ROW / AIRDYNE ABOVE 5 CAL
200 M ROW / AIRDYNE ABOVE 2 CAL
100 M ROW / AIRDYNE ABOVE 1 CAL

COOLDOWN

OH!…I just love my LIFE!!
PARTNER CARDIO BOUT ROW COMPLETED ONLY WHEN AIRDYNE NEED IS MET
400M ROWM / AIRDYNE ABOVE 9 CAL
300 M ROW / AIRDYNE ABOVE 5 CAL
200 M ROW / AIRDYNE ABOVE 2 CAL
100 M ROW / AIRDYNE ABOVE 1 CAL

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