Friday 19/12

PART A - Strength

EMOM 9

Min 1: 4 x Deadlifts @ 1 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: 10/10 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.

PART C - Body Armour

AMRAP 12

8x Plate Kang Squats

12x Single DB Deadlift (6 reps each side)

30s x Isometric Glute Bridge Hold

45 Second Any Machine 70% Max Effort