fitness
Warm-Up.
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Assault Bike x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps
Assault Bike x 60 seconds (80-85% perceived effort)
Then…
A.
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Compare your results to June 1, 2020.
B.
“Mind Muscle” Cool Down Flow
This Cool Down Movement Flow is a great way to get your mind and muscles into the recovery state.
ALTERNATE AT-HOME WORKOUT OPTION – no EQUIPMENT needed
When the clock starts, perform…
Two Sets of:
50 Foot Out and Back
15 Air Squats
10 Divebomber Push-Ups
Rest 30 Seconds
50 Foot Out and Back
15 Dumbbell Deadlifts
10 Half-Burpees
Rest 90 Seconds
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 18 Minutes (6 sets of):
Station 1 – 150 Foot Out and Back OR 30 Speed Skaters
Station 2 – 30 Seconds of MAX Reps Backpack Thrusters
Station 3 – 30 Seconds of MAX Reps Backpack Devil’s Press
Followed by…
When the running clock reaches 32:00, perform the following…
Two rounds for time of:
150 Foot Out and Back OR 30 Speed Skaters
10 Backpack Thrusters
5 Backpack Devil’s Press
When the running clock reaches 40:00, perform the following…
Three sets of:
8-12 Backpack Curl and Press
8-12 Bodyweight Triceps Extensions
Max Effort Push-Up Plank Hold
Rest 1-2 Minutes Between Sets
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.