PART A - MAIN LIFT
EMOM x 12
Min 1: 6 RDL's w/1 reps in reserve
Min 2: 12 Alt Lateral Bound Double Contact
Min 3: Rest
PART B - ACCESSORIES
AMRAP x 8 Minute
8x DB Single Leg Calf Raise E/side
10x DB Alt Reverse Lunges (5/eside)
12x Standing Landmine Rotations
PART C - CONDITIONING
AMRAP x 5 MINUTES X 2 ROUNDS
AMRAP 1:
1:30 mins Echo Bike @70-80% max speed
15 x KB Swings
15 x Plate Push Press
Rest 1:30 minute between
AMRAP 2:
1:30 mins ski or bike erg @70-80% max speed
15 x KB Goblet Squats
15 x TRX Rows
Aim for 2-3 rounds within each AMRAP
