April 22, 2025 – Performance

General Warm-Up
Row or Run 400 Meters

and then …

Cuban Press x 10 reps
Stiff Leg Windmill Per Side x 5 reps per side
Kneeling Single Arm Band Lat Pull x 10 reps per side

Then take about 6-8 minutes to address and practice options for ring muscle up customizations, and handstand walk levels

A.

Four Sets (Every 1:30)
Station 1 – Ring Muscle-Up Attempts x 45 seconds
Station 2 – Handstand Walk Practice x 45 seconds

Handstand Marching
Handstand Marching on Box

B.

Full Effort
For time:
30-20-10
Alternating Pistols
6-4-2
Rope Climbs to 15′

Full Victory
For time:
10-20-10
Alternating Pistols
6-4-2
Rope Climbs to 12′

Goal: 8:00
Time Cap: 10:00

Want to add some additional accessory work to your training? Then check out 8 different Invictus Accessory PDF’s found here!