PART A - Strength
EMOM 9
Min 1: 6 x Barbell Block Pull @ 3 RIR
Min 2: 8/8 Half Kneeling Plate Overhead Side Bend
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 6 x DB Bench Press
Min 2: 8/8 x Split Stance Landmine Row
Min 3: 8 x Hanging Knee Raises
Min 4: Rest
PART C - Body Armour
AMRAP 12
8 DB Seated Arnold Press
12 Tall Kneeling Band Pull Downs
30 Second Long Lever Isometric Glute Bridge Hold
45 Second Any Machine 70% Max Effort
