WOD Thursday March 16th – Invictus Fitness Solutions
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WOD Thursday March 16th

10
Mar

WOD Thursday March 16th

Cardiology Thursday!

 

Warm Up

Mobility w/ cardio
Light Jog
Standing Side Bend
Leg Swing each leg

CORE

Core Prime 4
Deadbug
Supine March
Bicycle Kicks
45 seconds

Circuit

Row Circuit 1
R = 90 sec
S = 30 sec
R = 90 sec
S = 30 sec
R = 90 sec
G = 30 sec
R = 60 sec
G = 30 sec
R = 45 sec
OH! = 30 sec

Ready = R easy moving pace, light activity, warm up pace
Set = S working pace, medium activity, slight burn in body
Go = G Hard pace, bottom limit activity, high burn in body
OH! = Sprint pace, full limit activity, Highest burn in the body

Body Circuit 1
30 split jacks
20 plank kbs
10 inchworms
9 min

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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