INGUZ Fitness + Nutrition
STRENGTH
Back Squats
Build to Heavy Set of 10
INGUZ WOD
“Shot Clock”
12 Minute AMRAP:
1 Ring Muscle-up
15 Wall Balls (20/14#)
2 Ring Muscle-ups
15 Wall Balls (20/14#)
3 Ring Muscle-ups
15 Wall Balls (20/14#)
…
[Add 1 Ring Muscle-up Each Round]
*Post round and reps to the whiteboard.
MOVE 45
3 Minutes on 1 Minute off for 3 Rounds
50 Jump Ropes
10 Kettlebell Deadlifts
5 Kettlebell Goblet Squats
directly into…
3 Minutes on 1 Minute off for 3 Rounds
5 Half Burpees
10 Kettlebell Thrusters (5 each side)
50 Jump Rope
Core Finisher:
3 Rounds
:30 each
Leg Raises
Hollow Hold
