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BUILD

Illawarra Athletic – Build

Weightlifting

a1: Bulgarian split squat (@2010; 3×4-6 (1/3BW goal))

a2: Powell raises (@2010 3×12.side)

New Section

b: BB overhead hold (banded) (5x20m walks)

Band connecting barbell collar to a KB

Metcon

c: “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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