Warm-Up.
Row 1000 meters
Followed by…
12-Minute Mobility for Hip Hinging
Followed by…
Two Sets:
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags
Then…
A.
For time:
36 Kettlebell Swings
18 Knees to Elbows or Hanging Leg Raises
24 Kettlebell Swings
12 Knees to Elbows or Hanging Leg Raises
12 Kettlebell Swings
6 Knees to Elbows or Hanging Leg Raises
B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)
This Invictus program is now on SugarWOD! This easy to use app will allow you to:
 * See the full week of programming every Sunday
 * Track your results and easily review past performances
 * Toss your calculator because your lifting percentages are calculated for you
 * Interact with Invictus coaches and training partners
Warm-up completed
A.
The clock f%*ked up so not timed
B.
Barbell hip thrusts @ 70kg