Illawarra Athletic – Build
a1: Front rack walking lunge (3×20)
60/35 goal. Add if needed, don’t max out though!
a2: High/low carry (3x50m.s)
Waiters carry and SA farmers at the same time.
Enter added KGs for score and breakdown in “notes”
b: Metcon (Weight)
i) Deadlift x5 (M:80%-F:85% 1RM)
ii) BJSD (30/24″)
iii) M:Strict HSPU x8
alt. F:Ecc. HSPU x4-6
c: Metcon (AMRAP – Reps)
Prowler push/pull x10 (20/empty)
Wall ball AMRep WRT
Score is wall ball reps