Warm-Up | Fitness
One set of:
Assault Bike x 3 minutes

Followed by…

Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebellx 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo


Every 90 seconds, for 18 minutes (3 sets of each):
*Station 1 – Back Squat x 10 reps @ 30X1
*Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111
*Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
*Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

Complete as many rounds and reps as possible in 8 minutes of:
1 Dumbbell Thruster
1 Strict Pull-Up
2 Dumbbell Thrusters
2 Strict Pull-Ups
3 Dumbbell Thrusters
3 Strict Pull-Ups
4 Dumbbell Thrusters
4 Strict Pull-Ups
…and so on, following the pattern for 8 minutes.

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Ryan Heaton
Ryan Heaton
April 4, 2024 3:19 pm

Fitness Workout has been everything I needed. It’s functional and challenging, thank you Invictus!!

Jesse Teixeira
Jesse Teixeira
April 6, 2024 6:17 am
Reply to  Ryan Heaton

Yes fitness workouts are actually more beneficial than the performance workouts of you’re just looking to improve your overall fitness. I’m a former competitor and I do the fitness workouts more than the performance

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