PART A - Strength
EMOM 9
Min 1: 12 x Alt Back Rack Reverse Lunges
Min 2: 12 Alt Top Down DB Chest Press
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 6/6 DB Bird Dog Rows
Min 2: 8 Barbell RDLs
Min 3: 10 Alt Band Resisted Dead Bugs
Min 4: Rest
PART C - Body Armour
AMRAP 10
6 Barbell Curls
8 Push Ups
10 Bent Arm DB Lateral Raise
30 Second Any Machine 70% Max Effort
