Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1
As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
New to the program and wondering what “@ 42X1” means? Please read “What Does @ 30X0 Mean? Why I Like Tempo Training.”
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to February 22, 2021. This is a re-test of an Invictus benchmark workout…hit it hard!