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Balance – 31 October

Illawarra Athletic – Balance

Warm-up

WU1: Warm-up (No Measure)

Airbike 1:00

WU2: Warm-up (No Measure)

Walking lunge x12

WU3: Warm-up (No Measure)

Burpee Broadjump x6

WU4: Warm-up (No Measure)

Ring Row x8

Weightlifting

a1: BB def. back lunge (3×12/s)

Front foot on thick plate.

a2: Banded strict chin-ups (sup.) (M: 3×6-8 F: 3×8-10)

supinated = palms facing you when gripping

a3: Side plank (3×0:45/side)

Metcon

b: Metcon (AMRAP – Rounds)

AMRAP15

Row 1000m (buy in)

Double under x20 (Singles x60)

KB-SDHP x15 20/16kg (Slam-ball x15 12/9kg)

Burpee x5

Finisher – Postural end.

c: Torture Twists (@3131/s; 3×3/s)

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