INGUZ Fitness + Nutrition
EXTENDED WARM-UP
Extended Warm-up
Every 3:00 x 4 Sets
3 Front Squats (Build to workout weight)
1-3 Bar Muscle-Ups or Strict Pull-Ups
INGUZ WOD
“Nastier Girls”
3 Rounds For Time:
30/21 Calorie Bike, 40/30 Calorie Row, or 400 Meter Run
50 Air Squats or 20 Alternating Pistols
9 Bar Muscle-ups or 15 Strict Pull-ups
7 Front Squats (205/145#)
*There is a 20 minute time cap on this wod. Post time completed to the whiteboard.
MOVE 45
18 Minute AMRAP
10 DB Slides
15 Tuck Ups
20 Single Leg Glute Bridge (10 each side)
500m Row
Core Finisher:
4 Rounds :40 work/:20 rest
Side Plank (alternate sides each round)
