Monday May 15th WOD – Invictus Fitness Solutions
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Monday May 15th WOD

14
May

Monday May 15th WOD

Omega Fit Monday

Warm Up

1000m Row
1,000 meter row for time

MOBILITY

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

Strength

Strength Circuit
Block 1 (6 minutes)
DB reverse Lunges x 12
DB Bent over Rows x 12
Push ups x 12
Crunches x 20
Repeat each exercise circuit and repeat till time is up.
Block 2 (6 min)
BW squats, slow down fast up tempo x 12
BW Bench Tricep Dips x 20
DB Bicep curls x 12
V ups x 12
Block 3 (6 min)
Knee tucks x 20
Bridge ups Single Leg x 20 each
Squat Jumps x 12

CONDITIONING

Cardio Block
Block 1 (6 minutes)
Airdyne 25 calories then finish with rowing for distance in remaining time
Block 2 (x 6 min)
Run around the building 3x then finish with rowing for distance in remaining time
Block 3 (6 min)
30:30 rowing fast and slow for each 30 seconds. 3 rounds total

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