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BUILD

Illawarra Athletic – Build

Warm-up

WU: Warm-up (No Measure)

a) Bike 5:00 @60/50RPM

b1) Rotator cuff 3×15.arm

b2) Jump rope 3×30

c) Thoracic mob 3:00

d) Foam roll lats 2:00/side

Proceed to WU specifically.

Conditioning

a: Metcon (No Measure)

5R Not for time:

i) Overhead lunge 8m x2 (95/65)

ii) Strict TTB x5/2
Drop bar and turn to reset to do second leg of OHL

Rest as needed between movements

REST

10:00

Conditioning

b: Metcon (Time)

For time

i) Wall climb x2

ii) UB dubs x30

iii) UB wall ball x25
Order is:

1232123… etc until you do 8 sets of dubs.

Rest as needed between movements to attain UB sets.

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