Balance - week4/day2

1000

1) warmup: scap work, iso lunges, deadbugs

2) openers - shoulder/landmine row

3) landmine press - work up to heavy 5 each arm
empty bar,10,15,17.5,20,22.5 kg
*focus on lat engagement, internal torque, and not shrugging

4) single arm barbell press - 5x3 each arm, 20 kg

5) sandbag(punching bag) conditioning - 3 sets w/ 2-3 minutes rest
3x in a row:
5 x sandbag squats
20m sandbag carry

6) rope pulls - 2x100 ft, 5 minutes rest between
+50,55 kg
*tried to go heavy, but this was tough to keep it together

7) max bar dips - 18

• Notes: Last workout at industrial fitness. We leave tomorrow morning to go travel the rest of the south island and head up to wellington. Training will be sparse and probably more primal and sprint-related. Sad to leave, but looking forward to new adventures!
• Body: Hamstrings and upper back are sore.