PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps
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.
Warm up: ✅
B: Rx
2:17
2:19
2:18
2:17
2:16
2:17
= 13:54
Warmup done ✅
Baseline test rx
1’50, 1’51, 1’50, 1’53, 1’53, 1’59
Total- 11’16
Plenty of rest on this one so not too bad. 39 secs quicker than last time and went UB on all, whereas last time had to break up the last couple of TTB 👍🏻
That’s incredible work overall and incredibly consistent! I’m not looking forward to this in the next few days. Crushing it as always!
Haha thank Mike 👊🏻 Tbh it’s really not that bad with plenty of rest, good luck!!
Unreal. I don’t think I’ve ever done it RX due to my T2B capacity. Or lack of. This workout sucks every time it pops up.
Thanks Mugu 👊🏻