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FITNESS Warm-Up. *Invictus Gymnastics Warm-Up* Followed by… For 60 seconds, perform one set of: Mini Handstand or Mini Release Handstand x 10 reps Followed by… Every minute, on the minute, for 6 minutes (2 sets) of: Interval 1 – Cartwheel from Wall Practice x 40 seconds effort Interval 2 – Three Quarter Handstand on Wall…

FITNESS Warm-Up. Two sets of: 30-45 Second Plank Hold from Push-Ups Position 20 Alternating Lateral Shoulder Taps 3-4 Turkish Get Ups Each Arm Followed by… Two sets of: 60 Seconds of Banded Monster Walk 15-20 Banded Kickbacks Each Leg Rest as needed Followed by… Three sets of: 5/10/15 Meter Out and Backs Rest 60 seconds…

FITNESS Warm-Up. Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) Followed by… Two sets of:…

FITNESS Warm-Up. “Mind Muscle” Warm-Up for Hinging Movements Followed by… Three sets of: 5-8 Prone Walkouts 10-15 Banded Bent-Over Seasaw Rows 45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor) Rest as needed Then… A. Every 2 minutes, for 24 minutes (4 sets of each): Station 1 – Split-Stance Romanian Deadlift x 8…

Fitness Warm-Up. Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) Followed by… Two sets of:…