INGUZ Fitness + Nutrition
EXTENDED WARM-UP
9 Minute EMOM
MIN 1 – :20 Tib Raises + :20 Calf Raises
MIN 2 – :20 Glute Bridge-Up (weighted optional) + :20 Glute Bridge-Up Hold
MIN 3 – :50 EZ Cardio Choice
INGUZ WOD
“White Russian with a Twist”
12 Minute EMOM:
MIN 1&2 – AMRAP of…12 Alternating Single Dumbbell Devil’s Press + 20 Sit-Ups
MIN 3 – 1:00 Cardio Choice
-Rest 1:00-
12 Minute EMOM:
MIN 1&2 – AMRAP of…12 KB Russian Swings (Athlete Choice) + 20 Alternating Russian Twists (weighted option)
MIN 3 – 1:00 Cardio Choice
MOVE 45
6 Rounds
:45 work :15 rest
Station 1: Bicycle Crunch
Station 2: Step-Ups
Station 3: Plank Jacks
Station 4: High Knees in Place
