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BUILD

Illawarra Athletic – Build

Weightlifting

a1: Deadlift (5×5)

Guideline 75% – 85% @2010

a2: Single Arm Dumbell Press (4×6-8 @2010)

a3: Strict Toes-To-Bar (4×6 @3010)

Metcon

b: “Heinousuck” prep (3 Rounds for time)

“Heinousuck” prep

3REFT

Start @ 0:00, 10:00 & 20:00

Row AFAP 200m

3R

AKBS x7 32/24

Burpee x7

Row AFAP 200m

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