WOD Thursday March 9th – Invictus Fitness Solutions
Call Us: (949) 257-2189

WOD Thursday March 9th

3
Mar

WOD Thursday March 9th

CardioShop Thursday –

Warm Up

MobilityC
30 sec
Down dog stretch
Cat Cow
Penguin
Plank with rotation

CONDITIONING

CORE1A
Sandbag
Plank Exchange
Prone Alt Leg lift
Side plank hip lift(10 ea side)
20 each 3 rounds

CARDIO
300M ROW
15 SB SHOULDER PRESS
15 SB SLAMS
200M ROW
10M””
100M
5 “”CORE 2
Wood Chop 12 each side
Single Leg Rotational Toss 12 each side
STRETCH
penguin 10x
begin again total 3 rounds

400/500m row for time

COOLDOWN

Hamstring Stretching

Kneeling Hip Flexor Stretch

Erector Spinae

Supine Piriformis

Child pose

45 sec each movement

Leave a Reply