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BUILD – 31 October

Illawarra Athletic – Build

Weightlifting

a1: Deadlift (M:4×4-6 F:4×6-8)

@3010

a2: Strict DB press (M: 4×6, F: 4×8)

@2010

M.a3: Strict Toes-To-Bar (4×3)

F.a3: Lat pull down (4×6+6)

pronated + neutral
@2010

Weightlifting

b: 10:00 for max push press + power jerk (Weight)

Metcon

c: Metcon (2 Rounds for time)

Row 500m AFAP

R1:30

Row 500m AFAP

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