May 7, 2020 - Fitness - Invictus Fitness

FITNESS

Warm-Up.

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps (sub Russian Twists if needed)
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed

Then…

A.
Four sets of:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds
Goblet Squat x 8 reps @ 3211
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.

Every minute, on the minute, for 8 minutes (4 sets) for max reps of:

Station 1 = 30 second Wall Sit + Alternating Lunges

Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:

Station 1 = 10-15 Push Ups + Front Leaning Rest remainder of time

Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:

Station 1 = 30 Seconds of Backpack Goatbaggers + 30 seconds of Bent-Over Backpack Rows

Station 2 = Rest

Every minute, on the minute, for 6 minutes (3 sets) for max reps of:

Station 1 = 30 second Hollow Hold + Straight Leg Sit-Ups

Station 2 = Rest

Give yourself a few minutes to recover, and then get outside for a 20 minute jog at an active recovery pace. Keep your effort level such that you can still speak in short sentences.

Followed by…

Three sets of:

2 minutes of Stretch # 1 (your top priority stretch of choice)

Rest 60 seconds

2 minutes of Stretch # 2 (your second priority stretch of choice)

Rest 60 seconds

May 7, 2020 – Fitness

FITNESS

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED