PART A - Strength
EMOM 9
Min 1: 6 x Barbell Block Pull @ 1 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: 12 x Hanging Knee Raises
Min 4: Rest
PART C - Body Armour
AMRAP 12
8 DB Push Press
10 Barbell Upright Rows
12 Single DB Front Squats ( 6 reps each leg)
45 Second Any Machine 70% Max Effort
