Review Invictus Content from the Week

* Don’t Chase Perfection at the Expense of Progress
* Mini-Milestones in Goal Setting
* Mark the X on Your Calendar
* What’s a Realistic # of PRs to Expect in a Year?

Do you have a question you’d like one of our coaches to answer?

Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
(The playlist is updated weekly! Check out the new 30-40 minute classes with a focus!)

* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

OR – Check out @invictus_mobilitytraining

Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. Check out the Invictus Nutrition Program.

Hearty Hot Cereal

Mindset Podcast
Ian Mitchell – Inventor, Biochemist, and Founder of Wizard Sciences

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Mike Slagle
Mike Slagle
January 8, 2023 1:35 pm

Rowing interval
3 min warmup
6 rounds
1000m row
2 min recovery row
3 min cooldown

Total cals: 593
Total meters: 8996

This was a good Sunday afternoon grind!

Candy Olkey
Candy Olkey
January 8, 2023 8:52 am

Short on time..but needed to get my sweat on

2 Rounds for time – 29:51

400m Run – TM 7mph 2:09 each
25 Abmat Sit Ups
500m Ski Erg – 2:17 / 2:21
25 Abmat sit Ups
20 Cal Assault Bike – 1:46 / 2:12
25 Abmat Sit Ups
500m Row – 2:12 / 2:16
25 Abmat Sit Ups

Mike Slagle
Mike Slagle
January 8, 2023 6:03 pm
Reply to  Candy Olkey

Looks like a fun workout!

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