PART A - Strength
EMOM 9
Min 1: 12 x Close Grip Bench
Min 2: 15 DB Goblet Squats
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 8/8 Half Kneeling Band Pull Downs
Min 2: 12 DB Seated Shoulder Press
Min 3: 16 Alt Landmine Rotations
Min 4: Rest
PART C - Body Armour
AMRAP 10
8 TRX Ring Extensions
10 Bent Over Barbell Rows
12 Plate Front Raises
30 Second Any Machine 70% Max Effort
