2/19/2018

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 
A1-A4 done

+
2:00 Row @ 2:10 
Rest 30 seconds
2:00 Row @ 2:05 
Rest 30 seconds
2:00 Row @ 2:00
Rest 30 seconds
2:00 Row @ 1:55 
..... continuing until you hit an 85% effort set
Built to a 1:45/500m pace


12 Minute Row - 3 steps backwards from the intensity you ended on in part 1
2:00/500m