General Warm-Up
Three rounds of:
6 Calories (Arms Only)
6 Calories (Legs Only)
6 Calories Row
12 Banded Good Mornings
Then allow members to have some time to address a row technique and hone their movement for the workout
Row Technique Lesson (3:00)
Conditioning
For time:
Row x 800 Meters
Alternating Single Leg V-Ups x 40 reps
Assault Bike x 40 Calories (Echo Bike x 35 calories)
Row x 600 Meters
Alternating Single Leg V-Ups x 30 reps
Assault Bike x 30 Calories (Echo Bike x 27 calories)
Row x 400 Meters
Alternating Single Leg V-Ups x 20 reps
Assault Bike x 20 Calories (Echo Bike x 18 calories)
Row x 200 Meters
Alternating Single Leg V-Ups x 10 reps
Assault Bike x 10 Calories (Echo Bike x 9 calories)
Goal: 25-30 minutes
Time Cap: 35 minutes
Want to add some additional accessory work to your training? Then check out 8 different Invictus Accessory PDF’s found here!