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BALANCE

Illawarra Athletic, Illawarra Athletic – Balance

Warm-up

WU1: IA Standard WU (No Measure)

Bike 3:00

+3R

Inch worm + scorpion x5

Bear crawl, BBJump or lunge 10m

SA-DB Cuban rotations x15.side (10/5kg DB)

WU2: Warm-up (No Measure)

i) BP shoulders

ii) PA hang trans x12

Structural

a1: Close grip bench press (@30X0; 4×8)

a2: Banded sup. chin-ups (3×12)

b1: RDL (@3010; 3×8)

(out of racks)

b2: Elbow to hand plank (3×30 transitions)

Transition from elbow to hand then back to elbow and so on. Keep bum low!

Conditioning

c: Metcon (AMRAP – Rounds and Reps)

AMRAP16

Mile run buy-in (sub for running is 1.5mile on Airbike)

AMRAP WRT

Ring row x20

Rx: BB or DB front squat (45/35#) Rx+: Thruster (75/55)

Burpee x10

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