PART A - Strength
EMOM 9
Min 1: 8 x Barbell Hip Thrusts @ 3 RIR
Min 2: 8/8 DB Adductor Side Bend
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 10 x DB Bench Press
Min 2: 10/10 x 3 Point DB Row
Min 3: 12 x Alt Plate Tall Kneeling Halo
Min 4: Rest
PART C - CONDITIONING
AMRAP 10
5 DB Thrusters @15/10kg
7 KB Swings @20/16kg
10 Ab Mat Sit Ups
After each round complete a 20 second max effort
sprint on any machine !
