PART A - Strength
EMOM 9
Min 1: 6 x Seated Barbell Shoulder Press @ 1RIR
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: 15 Controlled V-Ups
Min 4: Rest
PART C - Body Armour
EMOM x 10
1. 10 Close Grip Push Ups
2. 12 Alt DB Bent Over Rows
3. 30 Pinch Grip Plate Hold
4. 30 Second Echo Bike Arms Only
