11/10

10th
A. DB Split Squat 90/90 position; 4-6/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; 8-10/side x4; Rest 75 seconds between sides –
45, 45, 45, 45

C1. DB 3 point row @1111; 4-6/arm; Rest 60 seconds – http://www.youtube.com/watch?v=8rvAW1P0KCk
25, 30, 35, 40

C2. DB Seated external rotations @2020; 6-8/arm; Rest 90 seconds x3-4 sets
10, 10, 10, 10

D. Deadbugs; 60 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/

+
12 min amrap:
Row 200m
10 DB single arm push press L #25
30 sec FLR
10 DB single arm push press R #25

4 rounds + 30 secs FLR

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11/10

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