PART A - Strength
EMOM 9
Min 1: 8 x Barbell Shoulder Press @ 80% 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 - CONDITIONING
EMOM 12
1. 8/8 Single Arm DB Push Press @15/10kg
2. 12 Inverted TRX Rows
3. 1000/800m Bike Erg
4. 30 Second Rotating Plank
