General Warm-Up
Two rounds:
400 Meter Ski Erg or Row Erg
20 Monster Walks (Forwards)
20 Monster Walks (Backwards)
15 Band Pull Aparts
and then …
Three sets, at an easy pace, of:
Goblet Walking Lunges x 10 reps
Push Ups x 10 reps
Toes to Bar or V-Up x 10 reps
Strength Endurance
Full Effort
Five sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Goat Bag Swing x 15-20 reps @ 2011
Rest 45 seconds
Dumbbell Bent Over Rows x 8-10 reps @ 2111
Rest 45 seconds
Toes to Bar x 10-12 reps
Rest 45 seconds
Full Victory
Five sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Goat Bag Swing x 10-15 reps @ 2011
Rest 45 seconds
Dumbbell Bent Over Rows x 8-10 reps @ 2111
Rest 45 seconds
Straight Leg Raises x 8-10 reps
Rest 45 seconds
Want to add some additional accessory work to your training? Then check out 8 different Invictus Accessory PDF’s found here!