PART A - Strength
EMOM 9
Min 1: 6 x Seated Barbell Shoulder Press @ 3RIR
Min 2: 10 x Alt Landmine Press Outs
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 6/6 x Single Leg Landmine RDL’s
Min 2: 8 x DB Heel Elevated Front Squats
Min 3: 10 Controlled V-Ups
Min 4: Rest
PART C - Body Armour
EMOM x 10
1. 10 Laying DB Tricep Extensions
2. 6/6 Single Arm TRX Row with Rotation
3. 30 Second HEAVY DB Farmers Hold
4. 30 Second Echo Bike Arms Only
