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BUILD

Illawarra Athletic – Build

Warm-up

WU: Cook hip WU (No Measure)

EMOM6

i) Cook hip lift x8 R/L alt

ii) Dish rocks x8

iii) Arch rock x8

Weightlifting

a1: Back squat (@3010; 5×3 )

(Guide: 77%M-82%F)

a2: Barbell bent over row (@2010; 4×6)

heaviest possible but acute maintain torso angle, use straps if available

a3: Cuban press (DB @slow; 4×8)

Conditioning

b: Lactic Endurance #1 (3 Rounds for reps)

Start @0:00/10:00/20:00

AMRAP3 (round and reps)

9cal ABike

6x PC (95#/65#)

3x Bar hop burpee
do the math for reps, each round is 18 reps.

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