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BUILD

Illawarra Athletic – Build

Lower Pull/Upper Push/Gymnastics Strength

a1: Deadlift (@2010; 5xM2-F4)

90% for last 2 sets

a2: Strict press (@2010; 4×5)

(heaviest possible)

a3: Strict Toes-To-Bar (@2010; 4×6)

alt. Lat pull (pr+nt) @3010; 4×3+3

Conditioning

b: Metcon (Time)

Run 400m

PC x30 (135/85)

Run 400m

S2O x30

Run 400

Burpee bar hop x30

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