Monday 20/10

PART A - Strength

EMOM 9

Min 1: 8 x Barbell Box Squats @ 80% 3RM

Min 2: 12 x Alt Tall Kneeling Landmine Rotation

Min 3: Rest

PART B - Strength Accessories

EMOM 12

Min 1: 6-8 Band Assisted Chin Ups

Min 2: 8/8 Half Kneeling Landmine Shoulder Press

Min 3: 12 Plate Loaded Dead Bugs

Min 4:m Rest

PART C - Conditioning

AMRAP 12

12/9 Calorie Echo Bike *

16 At DB Hang Clean & Press @ 15/10kg

20 Body Weight Box Step Overs

*Can sub for 18/14 Calorie Bike Eg or Ski Erg