INGUZ Fitness + Nutrition
INGUZ WOD
“Outlaws”
In teams of 2…
16 Minute AMRAP:
12 Up-Downs
6 DB Renegade Rows
* 1 Rep = Push-Up + Row R + Row L (Weight should be moderate).
* P1 completes a full round while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
FINISHER
3 Sets:
10/10 Single DB Upright Row
10/10 Single Arm Supported Bent Over Row
:45 Single DB Gun Hold
– Rest as needed between sets.
MOVE 45
2 Sets:
ON A 6:00 RUNNING CLOCK…
3:00 Moderate Pace Cardio Choice
2:00 Moderate-High Pace Cardio Choice
1:00 Sprint Pace Cardio Choice
Immediately into…
AMRAP x 6 MINUTES
2-4-6-8…and so on
Alt. DB Hang Snatch
Tuck-Jumps
* 2 Minute rest between sets.
* Each Set is 12:00 total working time.
Core Finisher:
“Sally”
Hollow Hold
