PART A - Strength
EMOM 9
Min 1: 8 x Barbell Box Squats @ 85% 3RM
Min 2: 12 x Alt Tall Kneeling Landmine Rotation
Min 3: Rest
PART B - Strength Accessories
EMOM 12
Min 1: 7-9 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 - Conditioning
AMRAP 10
8 Hand Release Push Ups
10 Alt DB Front Rack Reverse Lunges (5 e.side)
1000/800m Bike Erg
*Can sub for 24/18 Calorie Echo Bike
