Omega Fit Friday – Invictus Fitness Solutions
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Omega Fit Friday

26
May

Omega Fit Friday

Warm Up

Coaches Choice
Coach to choose warm up modality

MOBILITY

Stretching Matrix
Hamstrings
Quads
Hips
Calves
Lats

Strength

Strength Block 1 (10 Min)
21-15-9 Rep Scheme
Calorie Ride on Airdyne
Reverse Lunges
Hammer Curl to overhead pressBlock 2 (10 min)
21-15-9 Rep Scheme
HARD PULLS on the rower
Bent over Rows
Overhead Tricep ext w DB

Block 3 (10 Min)
21-15-9 Rep Scheme
Burpees
Split Lunges (rear foot elevated)
Side to side ball slams (right then left=1 rep) do this from your knees

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