Sunday July 10/11

A. 3x
5-10 Ab roller/TRX Rollouts; no rest
60s BB Landmines
60s rest b/t rounds

B. As Many Rounds as Possible in 20 mins of:
- 10 KB Swings
- 20 Walking Lunges
- 200m Run (at 58 open the bay doors and run around the building, at 57 I figure it would work the same if you opened both sides in the gym area and ran around the longer way)

For A I will attach video of what this looks like, the BB landmines are a 45# bar just set in the hole of a heavy plate on the ground and you rotate side to side.  The key is that it is an "anti-rotation" movement- when you feel your core (on the sides) engage bring the bar back up to center with those core muscles.  This is not an arm, shoulder or lower back exercise so the focus should not be felt in these areas as much as in the oblique areas.
For B, KB swings are up to 24kg (55lb) for men and 16kg (35#) for women.  Use what works for you and go to at least a ht. that you can see under the ball when it gets up.  These should be felt in your Glute's, ham's, and quads but not lower back.  If that is where you feel it you need tweaking and we need to spend a few mins together.  Walking lunges are just with bodyweight.  If you feel as though you could increase the wt. for this workout then do more reps, don't add wt.  See how many rounds you can get in in the 20 mins... can you get 10?

The TRX Rollout- can be done kneeling or standing, try the kneeling (on a pad) first to see how it goes.  There are also wheels that you can do this with or even with a barbell on the floor.  The more horizontal you get the harder it is.

The Landmine- this guy has a contraption for the end of the bar to poke in but you can lay a 45# plate on the ground and place the bar into it on a 45deg. angle to get the same result.