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BUILD – 4 November

Illawarra Athletic – Build

Weightlifting

a1: Unilateral step (3×20)

Front rack walking lunge x20 (60/35 guideline)

a2: Midline endurance (3x50m/arm)

Single arm farmers carry (KB); 3x50m/arm

Metcon

b: Metcon (Weight)

EMOM15

i) Deadlift x3 (M85%/F90%)

ii) BJSD x6 (30/24″)

iii) HSPU x6 (female Rx is eccentric)

c: Pairs row/prowler (Time)

In pairs or work:rest 1:1 @95%

3RFT

Row 300/250m AFAP

Prowler sprint 4x laps (40/20kg)
pairs do 3 each, if your solo you just to your own

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