INGUZ Fitness + Nutrition
STRENGTH
Deadlift
5-5-5-5
-Start Light-Mod and build to Mod-Heavy.
INGUZ WOD
“Dead Rising”
On a 3:00 running clock…
400 Meter Run, 500/400 Meter Row, 1200/1000 Meter Bike
[Rest with time remaining]
Into…
On a 5:00 running clock…
600 Meter Run, 750/600 Meter Row, 1800/1500 Meter Bike
15 Deadlifts (225/155#)
[Rest with time remaining]
Into…
On a 7:00 running clock…
800 Meter Run, 1000/800 Meter Row, 2400/2000 Meter Bike
20 Deadlifts
40 Sit-Ups
* For every rep not completed in the final 7:00 add :01 onto your total time. Score is the combined time that it takes you to complete each round.
MOVE 45
EMOM x 24 MINUTES
MIN 1 – :45 Crossbody Mountain Climbers
MIN 2 – :45 DB Seesaw Bent Over Row
MIN 3 – :45 DBL DB Russian Swing
MIN 4 – :45 Air Squats
2 Minute Rest
Core Finisher:
100 Russian Twists
100 Leg Raises
*Break up however you like.
