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BALANCE

Illawarra Athletic – Balance

Weightlifting

a1: BB def. back lunge (3×12.side)

Front foot on thick plate.

a2: Banded strict chin-ups (sup.) (3×8 @2010)

supinated = palms facing you when gripping

a3: Side plank (3×0:45.side)

Gymnastics

b: Kipping practice

Drill for kipping swings

Metcon

c: Metcon (AMRAP – Rounds and Reps)

EMOM20 (Rx+ AMRAP20)

i) RKBS x20 16/8 (Rx+ AKBS x20 20/12)

ii) Split jumps w- ring support x20 (Rx+ Split jumps

iii) Active hang>Kip swings x15 (Rx+ Knees to chest)

iv) Airbike 10/8cal

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