11/03 – videos/ Half kneeling landmine press/ DB Split Squat 90/90 positio/ 50 deadbugs

A. DB Split Squat 90/90 position; 6-8/side x4; Rest 75 seconds between sides –
10, 10, 10, 10

http://robertsontrainingsystems.com/blog/the-90-90-split-squat/

B. Half Kneeling landmine Press @11×3; 6-8/side x4; Rest 75 seconds between sides –
45# barbell

C1. DB 3 point row @1111; 6-8/arm; Rest 60 seconds
25, 30, 35, 35

C2. DB Seated external rotations @3010; 6-8/arm; Rest 90 seconds x3-4 sets
10, 10, 10, 10

D. Deadbugs; 50 quality reps NOT for time – keep head against ground, ribs down, low back flat –

http://tonygentilcore.com/2013/10/deadbugs-the-what-why-and-how/

+
20 sets
30 seconds row 80%
30 seconds rest/walk
– all sets within 1 second for your average 500 meter pace or else terminate the workout
2:04 – 2:06 pace

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11/03 – videos/ Half kneeling landmine press/ DB Split Squat 90/90 positio/ 50 deadbugs

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