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BUILD

Illawarra Athletic – Build

Weightlifting

a1: Deadlift (@3010; 5xM2/F4 (guide – 80%))

a2: Single Arm Dumbell Press (@2010; 4x6M-8F)

a3: Strict Toes-To-Bar (@2010; 4×3)

Metcon

b: Metcon (Time)

Row 500m (buy in)

15/12/9

Thruster 115/85#

Pull-up

Row 500m (C.O.)

c: EMOM10 (Gym accumulate) (No Measure)

EMOM10

i) Pistols x12

ii) Shoulder/head touches x12

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