INGUZ Fitness + Nutrition
INGUZ WOD
“Putting Our Heads Together”
In Teams of 2…
30 Minute AMRAP:
100 Wall Balls (20/14#)
80/60 Calorie Bike
60 Deadlifts (225/155#)
40 Handstand Push-Ups or Hand Release Push-Ups
* P1 works while P2 rests. Split work as needed.
OPTIONAL FINISHER
2-3 Sets for Quality:
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
MOVE 45
TABATA, 8 Sets (:20 ON / :10 OFF)*
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***
-Rest 1:00-
TABATA, 8 Sets (:20 ON / :10 OFF)
MOVT 1 – Glute Bridge**
MOVT 2 – Air Squats***
*Alternate between MOVT 1 & MOVT 2 for 4 sets total
**Hold Top of Glute Bridge Hold in “Rest”
***Hold Active Squat Hold in “Rest”
-Rest 1:00-
12 Minute EMOM:
MIN 1 – Max Knee Slides
MIN 2 – Max Reverse Leg Lifts
MIN 3 – Max Alt Sit-Thru’s
MIN 4 – Cardio Choice
