INGUZ Fitness + Nutrition
INGUZ WOD
“Dragonflies”
24 Minute AMRAP:
40/30 Calorie Bike OR 50/45 Calorie Row
20 Dumbbell Drag
20 Russian KB Swings
20 KB Goblet Alt. Lunges
* Weights are athletes’ choice.
* Post rounds and reps completed to the whiteboard.
FINISHER
3 Sets:
7 Bottom to Half KB Curls
7 Top to Half KB Curls
7 Full KB Curls
* Rest as needed between sets.
MOVE 45
16 Minute EMOM
Minute 1: 20 Curtsy Lunge
Minute 2: 20 Bent Over Rows
Minute 3: Max Jumping Jacks
Minute 4: Rest
