3/12/2019

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

+
2min Bike @ 1-2 step before failure from last week 
Rest 2min 
2min Bike ''
Rest 1:45 
2min Bike"
Rest 1:30 
2min Bike 
Rest 1:15 
2min Bike
Rest 1:00
2min Bike
Rest 45
2min Bike
Rest 30 sec
2min Bike 
Each 2min of work was at 340-350 watts

+
15 Minute AB Cooldown 
Done

+
10-15min of mobility work based on what you want to work on 
Shoulders, shoulders, and more shoulders