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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

Lower push/Upper pull/Rot.Cuff

a1: Back squat (@3010; 5/3/2/2/2)

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

a3: Cuban press (@slow; 4×8)

Stability

b: Turkish Get Up (1×30)

Heaviest possible

Conditioning

c: Lactic Power Finisher 0:30×3 (No Measure)

Airbike @90% int.

W0:30/R2:30 x3

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