INGUZ Fitness + Nutrition
EXTENDED WARM-UP
9 Minute EMOM:
MIN 1 – :45 Jump Rope Practice
MIN 2 – 5 Shoulder to Overhead
MIN 3 – :45 Gymnastics Pull Option
* Start at or about workout weight and build heavier.
* Gymnastics Options: 1-3 Bar Muscle-Ups, 3-5 Pull-Ups, 3-5 Ring Rows
INGUZ WOD
“Vicious & Delicious”
3 Rounds for Time:
100 Double Unders
25 Shoulder to Overhead (115/75)
10 Bar Muscle-Ups
* 20 minute time cap.
* Modifications: 200 Single Unders and 15 Pull-Ups.
MOVE 45
21 Minute EMOM:
MIN 1 – :45 Banded Walk
MIN 2 – :30/:30 Medball Woodchoppers
MIN 3 – :45 Hand Tap to Object
-Rest 1:00-
FINISHER:
3 Minutes MAX Cardio of Choice
