Band Distracted Pec Stretch x 60 seconds per side
Banded Passthroughs x 10 reps while at the bottom of the squat

Followed by…

Every minute on the minute for 8 minutes (2 sets):
Minute 1 – KB Windmill x 5 reps per side
Minute 2 – KB Suitcase Deadlift x 5 reps per side (medium weight)
Minute 3 – KB Goblet Squats x 5 reps with a 3-second hold at the bottom
Minute 4 – Assault Bike x 10 strokes for max calories


In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses
Station 3 – 300/250 Meter Row
Station 4 – 30 Kettlebell Swings
Station 5 – Rest

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Great work out.

I’m up here in Canada, have been following invictus programming since last august, it has literally changed my life. Some tough -30 dark mornings in the shed, snow getting kicked up by the assault bike fan, but love the discipline

Had to scale this one, split up the swings, and PULLIES, into 6 and 18×2. Lockdown is making me soft lol