Warm Up:

2 Rounds:

20 Alt. Plank Shoulder/Thigh Taps

10 ea/Single Arm DB Z Press (seated on floor)

10 ea/arm DB High Pull 

2 Rounds:

10 reps each:

Singles forward

singles back

crisscross or freestyle

Plate Ground to Overhead

-Set up Landmine Station-

You’ll need a barbell and a 15 or 25 lb plate

Workout: 

EMOTM x 16 Mins

1)10 Landmine Half Kneeling Press Right Arm

2)10 Updowns

3) 10 Landmine Half Kneeling Press Left Arm

4):45 AMRAP Double Unders