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BUILD

Illawarra Athletic – Build

Lower push/Upper pull

a1: Back Squat (@3010; 5×5)

a2: Strict Toes-To-Bar (@2020; 4×8)

Alt. Wide grip lat pull down @2010; 4×5 (heavy!)

Conditioning

b: Metcon (2 Rounds for time)

Repeatability

Row 30/24 (yes 24) cal

then 15/12/9

PC @135/85#

Burpee (bar-hop)

then

Row 30/24cal

Rest 4:00 then repeat

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