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BALANCE

Illawarra Athletic – Balance

Upper push/pull

a1: Close grip bench press (@3010; 4×8)

a2: Banded pron. pull-ups (3×12)

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b1: Front squat (@30X0; 3×5)

b2: T-spine mob with “peanut” (2×1:30)

Conditioning

c: Metcon (Time)

Task

Run 400m

Rx: Box step-up x40 Rx+: Box jump x20

Run 200m

Pull-ups x20 (bands OK)

Run 100

Thruster x20 (Rx: 45/35#) (Rx+ 75/55#)

Run 400m

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