PART A - Strength
EMOM 9
Min 1: 8 x Barbell Hip Thrusts @ 1 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 - Rest & Restore
AMRAP 12
8 Seated Plate Z-Press - Sit In A Pancake Position On Ab Mat
8/8 Front Foot Elevated Split Squat - Control & Full ROM
8/8 Half Kneeling Overhead Side Bend
60 Second On Any Machine Nasal Breathing Only
