INGUZ Fitness + Nutrition
EXTENDED WARM-UP
9 Minute EMOM:
MIN 1 – 6-8 Front Rack Alt. Lunges
MIN 2 – :45 Rope Climb Practice
MIN 3 – :45 EZ Bike
* For lunges, start light and end at or slightly past workout weight.
INGUZ WOD
“Rope Warriors”
4 Rounds for Time:
30/21 Calorie Bike, 40/30 Calorie Row, or 400 Meter Run
20 V-Ups
10 Front Rack Alt. Lunges (135/95#)
3 Rope Climbs
* 20 minute time cap.
MOVE 45
TABATA – :20 work to :10 Rest
TABATA 1 – Weighted Glute Bridge
TABATA 2 – Cossack Squats
TABATA 3 – Hollow Rocks
TABATA 4 – Banded Dante Rows
*Rest 1:00 after each Tabata*
Complete 8 rounds before moving to next movement.
