PART A - Strength
EMOM 9
Min 1: 8 x Barbell Shoulder Press @ 90% 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 - Rest & Restore
EMOM x 12
1. 8-10 TRX Reverse Fly - Maintain Posture, Avoid Shrugging
2. 10 DB Jefferson Curls From Plate - Curl The Spine, Keep Legs Straight
3. 10 Alt Rotating High Plank - Smooth & Controlled
4. 40 second any machine nasal breathing only
