Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Then…
A.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – 60 seconds of Ab-Wheel Roll-Outs @ 3011
B.
Five rounds for time of:
12 Dumbbell Deadlifts (touch one head of DB to ground)
9 Dumbbell Front Squats
6 Dumbbell Push Press
This Invictus program is now on SugarWOD! This easy to use app will allow you to:
 * See the full week of programming every Sunday
 * Track your results and easily review past performances
 * Toss your calculator because your lifting percentages are calculated for you
 * Interact with Invictus coaches and training partners
Warm-up completed
A.
Done performance all based on 1RM of 120kg
B.
22.5kg dbs used
Total time: 9:03