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BUILD

Illawarra Athletic – Build

Step/Cuff-Postural End.

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”

Conditioning

b: Metcon (Weight)

EMOM15

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)

AMRAP8

Airbike 60/45cal

Prowler push/pull x10 (20/empty)

Wall ball AMRep WRT
Score is wall ball reps

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