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Testing Day 1 – BUILD

Illawarra Athletic – Build

Weightlifting

a: Back Squat (20:00 for 1RM)

Gymnastics

b: Pronated pull-ups (ME)

Make sure rot cuff and shoulders in general are warm for this.

Rest 8:00 before C

c: Toes to bar (AMRep5)

Anaerobic Conditioning

d: Lactic power Capacity/Repeatability (2 Rounds for reps)

Bike 1:00 for MAX cals

Rest 1:30

Bike 1:00 for MAX cals
No pacing for this one. If you pace you will need to do it again.

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