INGUZ Fitness + Nutrition
GYMNASTICS
On a 10:00 running clock…
Choose One Gymnastics Option…
Build to a Moderate 2-Rep Weighted Pull-Up
5×5-7 Strict Pull-Ups (Banded Optional)
5×5-7 Max Vertical Ring Rows
INGUZ WOD
“Metabolic Mayhem”
20 Minute AMRAP:
100 Double Unders
50/40 Calorie Bike
30 Pull-Ups
*P1 works while P2 rests. Split work as needed.
MOVE 45
6 Minute EMOM:
MIN 1 – :45 MAX Burpees
MIN 2 – :45 Lunge (R) + Lunge (L) + Squat Jump
* Rest 1:00
6 Minute EMOM:
MIN 1 – :20/:20 Split Stance Lunges
MIN 2 – 12-15 Single DB Thruster
*Rest 1:00
6 Minute EMOM:
MIN 1 – :45 MAX Burpee Squat Jumps*
MIN 2 – :45 Lunge (R) + Lunge (L) + Squat
* Burpee Squat Jump = Jump out to a Burpee + Jump feet into bottom of a squat + explode out
