PART A - Strength
EMOM 9
Min 1: 4 x Barbell Push Press @ 1RIR
Min 2: 12/12 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: 16 Alt V- Ups
Min 4: Rest
PART C - Body Armour
EMOM x 12
1. 10 x KB Deficit Push Ups
2. 30s x Inverted Row Iso Hold At Chest
3. 10x Alt DB Plank Drag Throughs
4. 30 Second Echo Bike Arms Only
