3/19/2019

A1. Landmine Cossack Squats; 8 ea way x 2 sets
A2. Landmine 90-90 Pulses; 8 ea side x 2 sets 
A3. Landmine Hip sways; 8 ea way (stay low instead of standing like cossack squat) x 2 sets
A4. Landmine Kneeling Adductor Pulses; 8 slow and controlled reps x 2 sets 
Done
+
:60 Assault Bike @ 25 watts fatser than 10min pace 
Rest 1 Minute
x repeat until voluntary failure 
*If you break 15 sets cut the rest down to 45 seconds, then if you break 22 sets cut the rest down to 30 seconds
I made it through 30 total sets at a 375 watt average, then I got bored and stopped

+
20-30 Minute AB @<120 BPM HR
Done

15 Minute AB Cooldown 
Done
+
10-15min of mobility work based on what you want to work on 
Shoulders, hips, ankles