INGUZ Fitness + Nutrition
EXTENDED WARM-UP
3 Sets
1-2 Ring Muscle-Ups/ Pull-ups
5-7 Deadlifts
:30 Single, Double, or Triple Under Practice
* Rest as needed between sets.
* Start light-moderate and build to workout weight on the deadlift.
INGUZ WOD
“Race At Your Pace”
On a 22:00 running clock…
40 Ring Muscle-Ups
60 Deadlifts (225/155#)
80/60 Calorie Bike or 100/75 Calorie Row
240 Double Unders
* Partition as needed. Can start and mix movements in any order.
* Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.
MOVE 45
4 Rounds
1:30 Lunge + Lunge + Burpee
-Rest :30-
1:30 Weighted Sit-Ups
-Rest :30-
1:30 Row or Bike
-Rest :30-
