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BUILD – 2 November

Illawarra Athletic – Build

Warm-up

WU: Warm-up (No Measure)

EMOM6

Cook hip life x6

Dish rocks x8

Arch rocks x8

Weightlifting

a1: Back Squat (4xM6-F8)

70-75% guideline

a2: Upper pull (M: 4×6 F:4×8)

M: Strict TTB @3020

F: Barbell bent over row
TTB = slow & controlled

Row = Torso as perpendicular as possible & as heavy as possible

a3: Cuban press (4×8)

@slow

Metcon

c: Metcon (AMRAP – Reps)

Work 1:10 every 5:00 x5R @97% per round

0:45 ME cal AirBike

WRT ME thruster 75-55#

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