INGUZ WOD
In Teams of 3…
For Time:
3,000 Meter Row
24 Rope Climbs
7,500 Meter Bike
* Split up the work as needed between partners. There is a 45 minute time cap on this workout.
ACCESSORY WORK
Back Squat:
4 Sets of 5 @ 70% 1RM
1 Set of 5+ @ 70% 1RM
[Leave 2-3 Reps In The Tank On Max Set]
MOVE 45
18 AMRAP
20 Russian Swings
20 One Arm Kettlebell Front Squat (switch arms at 10 reps)
20 Single Leg Weighted Glute Bridge ( switch legs at 10 reps)
250m Row
2 minute rest
Core Finisher
3 Rounds :30 each (no rest between movements)
Arch Hold
Pulsing Arch