Monday WOD – Invictus Fitness Solutions
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Monday WOD

21
Aug

Monday WOD

Monday Aug 21

Warm Up

Coaches Choice
Coach to choose warm up modality

Circuit

Push Circuit
Circuit 1
Tempo on all circuits is 4-2-1-0
1. Alternating Lunges to overhead press
2. Plank side taps x 20 each
3. Overhead Squats x 15
4. Bench Dips/ close grip floor press x 15
Rest 2 min re 3x

Circuit 2
1. Step up to Lateral Raise x8 each
2. Hollow Rocks x 15
3. Tube Walking/ Monster Squats x 15 each way
4. Bench or Floor Press x15
rest 2 min repeat 2x

Circuit 3
15 seconds on 60 sec off
1. Ball Slams
2. Rope Waves
3. Sprints on Rower
4. Sumo DLHP/ Wall Ball/ Prowler pull
4 min rest repeat 3

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