INGUZ Fitness + Nutrition
STRENGTH
Push Jerk (heavy triple)
* 15 minutes to build to a heavy set of 3 reps.
INGUZ WOD
“Eighth Wonder”
8 Rounds For Time:
8 Push Jerks (135/95#)
8 Lateral Barbell Burpees
* There is an 16 minute time cap on this workout. Post time to the whiteboard.
HOME GYM
8 Rounds For Time:
8 Double Dumbbell Push Jerks
8 Lateral Burpees Over Dumbbells
AFTER PARTY – Row Intervals
On the Minute x 9:
Minute 1: 18/15 Calorie Row
Minute 2: 15/12 Calorie Row
Minute 3: 12/9 Calorie Row
Minute 4: 18/15 Calorie Row
Minute 5: 15/12 Calorie Row
Minute 6: 12/9 Calorie Row
Minute 7: 18/15 Calorie Row
Minute 8: 15/12 Calorie Row
Minute 9: 12/9 Calorie Row
MOVE 45
5 Rounds:
(45 Seconds Work : 15 Seconds Rest)
Station 1: Rope Climb Crunch
Station 2: Inchworm to Push-Up
Station 3: Russian Twist
Station 4: Surrenders
Station 5: High Knees
