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BUILD

Illawarra Athletic – Build

Warm-up

WU: Cook hip WU (No Measure)

EMOM6

i) Cook hip lift x8 R/L alt

ii) Dish rocks x8

iii) Arch rock x8

Weightlifting

a1: Lower push (4×6)

Back squat @3010; 4x4M-6F (77-82% guideline)

a2: Pull strength (4×6)

M: Strict TTB @3010; 4×6

F: Hanging L-sit (rings); 4×0:20-30

a3: Rotator cuff (4×8)

DB Cuban presses @slow; 4×8

Metcon

b: Metcon (5 Rounds for reps)

W1:15/R3:45 x5 @95% int.

Carpark sprint

Burpee (box over) x5 (24/20″)

Aribike cals WRT

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