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BRIDGE – FRIYAY!

Illawarra Athletic – BRIDGE

Warm-up

IA Standard WU #3 (No Measure)

3R

Run 100m

Burpee x5

Ring-row x10

BE squat x10

Then

Inch-worm/scorpion x5

Then

DB int/ext rot x15.arm

Structural

a: Deadlift (@2020; 12/8/5/3/1)

• Loading: 12@0%/8@70%/5@75%/2@90%/1@100%

aux: Powell raises (@2020; 1×15)

b: Back Squat (@2020; 12/8/5/3/1)

• Loading: 12@0%/8@70%/5@75%/2@90%/1@100%

aux: Powell raises (@2020; 1×15)

c: Close grip bench press (@2020; 12/8/5/3/1)

• Loading: 12@0%/8@70%/5@75%/2@90%/1@100%

Conditioning

c: Metcon (3 Rounds for reps)

EMOM9

i) ME cal bike

ii) ME AKBS (Rx: 20/16)(Rx+: 24/20)

iii) ME burpee
• Score each cycle for all 3 cycle repeats.

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