Friday

20
Feb

Friday

Iron Strong Athletics – Strength and Conditioning

Warm-up

Warm-up (No Measure)

2 minutes – singles

2 minutes – on/off double under practice

2 Rounds:

10 Banded pull aparts

7 Push Ups

10 Tuck ups

10 PVC Pass Throughs

Arm circles / Swings

:30 / :30 Small Circles

:15 / :15 Big Circles

Strength

Bench Press (Warm up then 5 sets x 5 reps @ across 75%-80%)

*every rep touches the chest!

*Full ROM

Workout

AMRAP 14 pullups/kb/situp/mu (AMRAP – Rounds and Reps)

14 minute AMRAP

5 Strict Pull ups

10 KB swings 55/35

15 Ab mat sit ups

Rx+ = 2 Muscle ups instead of pull ups
*Last completed 3/6/19

Foam Roll / Stretch