Monday August 12th

“Invictus Baseline Interval Test”

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14)

HERD FIT

Same as above but scaled:

10 Ring Rows

10 Knee-Ups

10 HR Push-Ups

15 Air Squats w/Medball

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.