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BALANCE

Illawarra Athletic – Balance

Weightlifting

a1: Knee/hip bend (3×6-8)

Back squat @3010; 3xM6-F8 (Rx+ 4xM4-F6)

a2: Unilateral upper horizontal pull (3×8)

Supported SA row @2010; 3×8.side

a3: Postural endurance (3×0:40)

a2) Kneeling pallof press hold; 3×0:40.side

Metcon

b: EMOM16 (Rx+ AMRAP16) (AMRAP – Rounds and Reps)

i) Sit ups x16 (Rx+ x20)

ii) KB-SDHP x16 (16/8) (Rx+ Power clean x10 40/30kg)

iii) Box step up x16 (Rx+ box jump only if BW-BSq)

iv) Row 10/8 cal

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