fbpx

BUILD

Illawarra Athletic – Build

Warm-up

WU: IA Standard WU (No Measure)

Bike 3:00

+3R

Inch worm + scorpion x5

Bear crawl or lunge 10m

SA-DB Cuban rotations x15.side (10/5kg DB)

WU2: Warm-up (No Measure)

Roll lats 2:00.side

+

3R

PA hang x10

Broomstick “pass-throughs” x10

Weightlifting

a: Hang Snatch (20:00 to est. heavy)

Conditioning

b: Metcon (AMRAP – Reps)

AMRep5

Burpee BMU

c: Metcon (4 Rounds for reps)

EMOM16

i) ME Airbike cal

ii) ME Rebound box jump (24/20″) BE CAREFUL COMING OFF BIKE!

iii) ME HSPU

iv) Rest
4 scores, each at the end of each HSPU set

Add Comment

Your email address will not be published. Required fields are marked *