INGUZ Fitness + Nutrition
GYMNASTIC STRENGTH WORK
8 Minute EMOM:
MIN 1 – :45 Seated Dumbbell 1+1/2 Shoulder Press (Athlete Choice, Mod)
MIN 2 – :45 Hollow Hold or Tuck Hold
* Dumbbells start in pressed out overhead position.
* 1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.
INGUZ WOD
“Walk on the Wild Side”
3 Sets:
On a 4:00 running clock…
3 Wall Walks
20 Alternating Dumbbell Snatch (50/35#)
25 Box Jumps (24/20″)
Max Strict Handstand Push-ups in remaining time…
* Rest 2:00 between sets.
* Score is lowest reps.
EXTRA CREDIT
Murph Prep
For Quality:
50 Pull-Ups
100 Push-Ups
150 Air Squats
* Partition any way to complete all 250 reps.
MOVE 45
1 mile run or 8 minutes of cardio in place (Row, Bike, Burpees)
Rest 4 Minutes
4 Rounds
:45 work :15 rest
Station 1: Flutter Kicks
Station 2: Bird Dog Plank
Station 3: Plank Hip Swivel
