WOD Monday March 13th – Invictus Fitness Solutions
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WOD Monday March 13th

10
Mar

WOD Monday March 13th

Funday Monday!

Warm Up

Mobility Legs, torso, arms
2 x 30 sec rounds
Knee Hugs
Frankenstein
Arms, Leg, Torso stretch
Butt kicks

CORE

CORE PRIME 1
Straight leg sit up 60 sec
Rotational Twist 45 sec
Plank 30 sec
2 rounds

STRENGTH

Strength HRA 1
Goblet Squats x 12
Alt Tricep push up x 12
8 minutes

Strength HRA 2
Reverse Lunge to Rotation x 12
Lateral Raises x 12
8 minutes

8 min each HRA 1 and HRA 2 then switch station and repeat for 8 min

WOD

30 Down
30 Sit and Reach
25 Plank Jacks
20 Hollow rock
15 High Knees
10 Squats
5 Tuck Jump/ Hop

COOLDOWN

Cooldown
30 second hold
Lying hamstring stretch ea. Side
Piriformis stretch L n R 30,sec
Lying hip flexor L n R 30 sec
Chest stretch L n R 30 sec

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