***SCHEDULE REMINDER: Invictus will be operating on our normal weekday schedule today.***

Workout of the day
A.
Four sets of:
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets

*NOTE – If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging.

B.
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees

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Bryan
Bryan
July 5, 2015 5:43 pm

A. 40# dumbbells (Bryan); 20# (Christy)
B. 14 rounds + 90m run

Ryan Smith
Ryan Smith
July 4, 2015 11:32 am

A) done with 70# DB in eacharge hand
B) Did solo as a 20:00 amrap- 13 rds + 200m + 3 burpee

Josh
Josh
July 3, 2015 11:58 am

Did “The Seven” today. First time doing it Rx and I took 4 min off my time for 38:43. Very happy with the progress I’ve made since starting the Performance programming and looking forward to getting back to it after this weekend.

anders folger
anders folger
July 3, 2015 11:39 am

A. 50# db’s
B. 1:1::work:rest. 8rds, 1:18-1:20 each round. That was fun.

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