Tuesday 3/24/2026

Invictus Pure Conditioning Baseline Test

Every 3 minutes, for 24 minutes (4 sets of):
Station 1: 400 Meter Run
Station 2: 500 Meter Row

B.

Option 1:
Five sets of:
4 Weighted Strict Pull-Ups
6 Strict Pull-Ups
8 Stationary Dips
Rest 60 seconds between sets

Option 2:
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 8-10 Banded Strict Pull-Ups
Station 2: 8-10 Banded Stationary Dips
Station 3: Rest

Andrew Malek-Zadeh