Friday 5/12
PART A - Strength
EMOM 9
Min 1: 4 x Deadlifts @ 3 RIR
Min 2: 15 Toes Elevated DB Calf Raises
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 8 x DB Glute Bridge Floor Press
Min 2: 8 x Bent Over Underhand Grip Barbell Row
Min 3: 6/6 x Hanging Single Leg Knee Raises*
Min 4: Rest
*1. Hold one leg at 90° (knee at hip height) in a strict isometric position.
2. While maintaining that 90° hold, the opposite leg moves through a full range knee raise—from full extension to a strong top position.
3. Keep the torso still; no swinging or kip.
4. After completing the prescribed reps, swap legs and repeat.
