Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Single-Leg Glute Bridges x 10
Station 3 – Dead Bugs x 10-12 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells
B.
Five rounds for time of:
12/9 Calories of Assault Bike
12 Dumbbell Push Presses
12 Push-Ups
A.
Subbed kneeling db single arm press @ 22.5 kg each arm
Farmers carries @ 24kg kbs
B.
17.5 kg dbs used for push press
Total time: 13: 13
what means @21×1
and wht weight for landmine press
2 seconds on the way down (eccentric) 1 second pause, x means contract (in this case press) the weight fast, 1 second pause at the top. Perform with a weight that allows for good form and use of the tempo.