PART A - Strength
EMOM 9
Min 1: 8 x Barbell Box Squats @ 90% 3RM
Min 2: 12 x Alt Tall Kneeling Landmine Rotation
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 8-10 Band Assisted Chin Ups
Min 2: 8/8 Half Kneeling Landmine Shoulder Press
Min 3: 12 Plate Loaded Dead Bugs
Min 4:m Rest
PART C - Rest & Restore
AMRAP 12
6-8 DB Deficit Push Ups - Controlled & Full ROM
10 Alt TRX Supported Cossack Squats - Maintain Posture & Full ROM
8 Alt Sit Throughs - Maintain Posture, Hips Off Floor, Focus On Rotating
1:00 Minute Any Machine Nasal Breathing Only
