Minefield

Updated: Feb 11, 2019

Warm up: Row Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill 200 m All together

3 Rounds of 5 Pullups 10 Pushups 15 Squats

Then: 1st Minute: 2 DB Floor to OH Press 15/20 2nd Minute: 4 F2OH Press 3rd Minute: 6 F2OH Press 4rth: 8 5th: 10 Continue going up in reps, by 2, every minute until you can no longer complete reps within the minute. At that point take 1 minute off to rest. Then, beginning where you left off, every minute on the minute, decrease reps by 2 until you end at 2 reps of Floor to OH Press.

*Drop weight if needed *Watch that back when coming down to the floor with the weights. Only go so far as to maintain a safe and neutral spine. If that means bringing weight as low as knees or mid shin, that is great! *Newbies please take care and scale reps and weight back, significantly. It would be best to complete reps with lower weight, take breaks when needed and complete 15 minutes of the workout, total, today.

Cool Down: 3 Sets of 30 Seconds each side, lower back and piriformis stretches

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