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BALANCE – 7 November

Illawarra Athletic – Balance

Weightlifting

a1: Lower pull (3×8 (Rx+ 4×4-6))

Deadlift @3010; 3×8 (Rx+ 4×4-6)

a2: unilateral vertical push (3xM6-F8)

Single arm DB press @3010; 3xM6-F8

a3: Gymnastic accumulation (3×0:30)

Hollow hold 3×0:30 (Rx+ kip swings > knee tucks 3×15

Metcon

b: Metcon (2 Rounds for time)

“Aerobic Repeatability”

@0:00 CAP6 @90% int.

Row 30/25 cal

Med ball squat (Rx+ Wall ball) x30

Push-up x30

@10:00 CAP6 @90% int.

Row 30/25 cal

Slam ball x30

NPUBurpee x30 (RX+ full burpee)

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