General Warm-Up
Two rounds of:
250 Meter Row
10 Goblet Hold Alternating Lateral Lunges
10 Goblet Hold Good Mornings
and then…
Two rounds with an empty barbell:
10 Tempo Back Squats @ 2511
Do one round with an empty bar and then 7 reps at 45-50% of 1-RM Back Squat.
A.
Take 10 minutes to build to 75% Front Squat weight and then…
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 70-75%
B.
Full Effort
Five sets of:
45 seconds of Row (max calories)
15 seconds of Rest
45 seconds of Wall Ball Shots (20/14 lbs to 10/9′ target)
15 seconds of Rest
45 seconds of Single Dumbbell Box Step-Overs (50/35 lbs)
15 seconds of Rest
Full Victory
Five sets of:
45 seconds of Row (max calories)
15 seconds of Rest
45 seconds of Wall Ball Shots (20/10 lbs to 9′ target)
15 seconds of Rest
45 seconds of Single Dumbbell Box Step-Overs (35/20 lbs)
15 seconds of Rest
1 Calorie = 1 Rep
Goal: Stay moving for the entirety of the 45 seconds
Want to add some additional accessory work to your training? Then check out 8 different Invictus Accessory PDF’s found here!
B. Full Effort Totals
(14# WB, 20” Box w/35#)
Max Cal Row: 69 cal
Wall Ball: 110
SA DB Box Step Over: 65
A. #135
B.
10/10/10/11/12
22/23/23/23/23
12/14/14/15/17