Illawarra Athletic – Build

Upper push/pull

a1: Close grip bench press (@30X0; 4×6-8)

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

b: Bulgarian split squat (@3010; 3×8.leg)

Target weight for today 1/5BW per hand (no heavier)

Start with less dominant leg, rest 1:00 after second leg before returning to original leg.

Anaerobic Conditioning

c: Metcon (No Measure)

Airbike intervals

M: Airbike @90% sprint int. W0:40 @0:00/5:00/10:00/17:00/22:00

F: Airbike @100% sprint int. W0:12


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