Warm Up
Invictus Baseline Interval Test
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Press Ups
25 Wall Balls 20/14
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Teams of 3
30s on/ 60s off (rotation)
5 Rounds each movement
Cal Row
Push Press 35/25
Pull Ups
Jumping Lunges
Recovery