Here is first go of Invictus...
Back was feeling it today!
Almost quit after 12 DB Step-Overs...gave it 2m rest and finished...
Not the best idea, not the worst...
Elephant Marching x 15-20 slow/controled
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2 Sets:
20-30s W Hole
20-30s Down-Dog Alt Ankle Taps
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2 Sets:
8-10 x Ground to Sky
3-5 x Tuck Jumps
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A) 2-4 Sets:
20 x Prone Banded Hamstring Curls
6 x Romainian DL (4s eccentric)
5 x Box Blasts (20")
2m Rest b/t
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B) FOR TIME:
1000m Row
50 TTB
30 DBL DB Box Step-Over (50# / 24" Box)
Smalls ~ 16:50 (45#)
Pyan ~ 16:41
Ladick ~ 10:48 (40#)
Daliege ~ 10:59
tb ~ 14:07
(3:42 Row / 16-16-9-6-3 TTB @ 7:30 / 6-6 @ 10:00 -- /back/ -- started @ 12:00 6-6-6)
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