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BUILD

Illawarra Athletic – Build

Warm-up

WU1: Warm-up (No Measure)

EMOM6

i) Cook hip lift x6L/R +

Dish rocks x8 +

Superman rocks x8

Weightlifting

a2: Lower push (5×5)

Back squat @3010; 5xM/F5 (80%M-85%F)

a2: Gymnastic strength (4×6)

Strict TTB @3010; 4×6

alt. BB row @2010; 4×6 (heaviest possible)

a3: Rotator cuff (4×8)

DB Cuban presses; 4×8

Metcon

b: Metcon (3 Rounds for reps)

Lactic endurance #1

1:20/6:00 x3 @95% int.

Squat clean TNG x5 135/85#

Bear crawl 20m

WRT – ME cals AB

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