PART A - Strength
EMOM 12
Min 1: 12 Barbel Hip Thrusts RIR 3
Min 2: 12 DB Floor Press RIR3
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 12 Bent Over DB Rows
Min 2: 12 Landmine Thrusters
Min 3: Rest
PART C - Body Armour
AMRAP 12
12 DB Curl & Press
12 Alt Body Weight Box Step Ups
20 Second Side Plank / Side
30 Second Any Machine 70% Max Effort
