PART A - Strength
EMOM 9
Min 1: 6 x Heel Elevated Landmine Goblet Squat @ 1RIR
Min 2: 12/12 x Band Pallof Press + Rotation
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 6-9 Band Assisted or Loaded Chin Ups
Min 2: 8/8 Standing Landmine Shoulder Press
Min 3: 5 Plate Loaded Dead Bug Variation*
Min 4: Rest
* 1 rep = Left Leg + Right Leg + Both Legs
PART C - Body Armour
AMRAP 10
10 x DB Reverse Grip Curls
10 x Alt DB Lateral Lunge To Hip Lock Out
20 x Seated Banded Rows
30 Second Any Machine 70% Max Effort
*Maintain Control and Posture Through our Full ROM
