Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
Then…
Four rounds for time of:
800 Meter Run
40 Kettlebell Swings
10 Strict Pull-Ups
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
My timer fucked up for this one.
Completed though and used a 24kg kb
Hey guys and gals I’m a bit confused. What is the difference between what I see here and what you are offering for the monthly fee?