PART A - Strength
EMOM 9
Min 1: 4 x Barbell Push Press @ 2RIR
Min 2: 10/10 Rotational Side Planks
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 5/5 x Single Leg DB RDL To Hip Lockout
Min 2: 12 x Alt Landmine Goblet Curtsey Lunge
Min 3: 12 Alt V- Ups
Min 4: Rest
PART C - Body Armour
EMOM x 12
1. 10 x DB Elbows Out Tricep Extensions
2. 10 x DB Curl & Press
3. 30 Second High Plank
4. 30 Second Echo Bike Arms Only
