INGUZ Fitness + Nutrition
EXTENDED WARM-UP
Every 4:00 x 3 Sets:
6-8 Reps of Pistol Options
3 Front Squats
1-3 Bar Muscle-Ups or Strict Pull-Ups
* EZ Bike in Time Remaining
* Options: Narrow Stance Air Squats, Alt. Heel Elevated Pistols, Alt. Plate Weighted Pistols, Single Leg Box Lowers, Single Leg Box Squats, Rig Assisted Pistols
* Start moderate and build to workout weight. Bar must come from floor.
INGUZ WOD
Partner “NCFIT Girls”
In teams of 2…
20 Minute AMRAP:
10 Alt. Pistols or Narrow Stance Air Squats
6 Bar Muscle-Ups or Strict Pull-Ups
4 Front Squats (205/145#)
* P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
MOVE 45
10 Minutes AMRAP:
150 Single Unders
50 Alt DB Snatch
30 Weighted Good Mornings (Single DB, BB)
10 Burpee + Box Step Up
Rest 2:00
3 Rounds
1:00 Box Dips
:30 Right Side Plank
1:00 Hollow Hold
:30 Left Side Plank
1:00 Elevated Mountain Climbers*
*Athletes perform mountain climbers with feet on the box
