Tuesday April 18th WOD – Invictus Fitness Solutions
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Tuesday April 18th WOD

18
Apr

Tuesday April 18th WOD

CARDIOREP TUESDAY!

Warm Up

Mobility
T Rotation
LB Twist
Prone Hamstring Alt stretch
2 rounds
Side shuffle 30sec x2

CORE

Core Primetime!
Alternating Hiip bridge
L Shape Scissor
Plank Alt Leg lift away
45 sec 2 rounds

CONDITIONING

CardioWorkshop
3 Rounds
500 meter row for time
20 Overhead Squats
400m Row
16 Reverse Lunges w/ Rotation
300m Row
12 Ball Slams
200m Row
8 Kettlebell Swings
100m Row
6 Burpees

CORE

Want to be a Balla! (CORE)
Ball slam to toss
1min on 1 min off
4 rounds

COOLDOWN

Cool Down Focus
– Pigeon L R
– Hamstring
Kneeling hip flexor stretch on Box
– then twist ea side
Ab stretch
– forearm pull
– kneel n reach for sky

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