PART A - Strength
EMOM 9
Min 1: 8 x Barbell Shoulder Press @ 85% 3RM
Min 2: 12 x Alt Landmine Russian Twists
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 6/6 x Single Leg Landmine Hip Thrusts
Min 2: 8 x 1 1/4 DB Cyclist Squats
Min 3: 10 x Plate Loaded Straight Leg Sit Ups
Min 4: Rest
PART C - CONDITIONING
Every 4 Minutes x 3 Rounds
8 Supinated TRX Rows
12 Bottoms Up Alt DB Shoulder Press @15/10 (6 e.side)
16 KB Swings @ 20/16kg
18/12 Cal Echo Bike
*Sub echo for 800/600m Bike Erg or 400/300m Ski
