Friday

23
Apr

Friday

Iron Strong Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

20 Alt. Shoulder Taps

10 Alt. Step-ups or 10 Alt. Reverse Lunges

into…

2 ROUNDS

30 Single Unders

5/5 SA DB Deadlifts

5/5 SA DB Swings

5/5 SA DB BOR

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 SA KB OH Hold Right (53/35)

MIN 2 – :40 SA KB OH Hold Left

MIN 3 – :40 Double Unders

(No Measure)

Strength – HOME

Metcon (No Measure)

STRENGTH

EMOM x 9 MINUTES

MIN 1 – :40 SA DB OH Hold (R)

MIN 2 – :40 SA DB OH Hold (L)

MIN 3 – :40 Double Unders

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12 MINUTES

100m Farmers Carry (53/35)

15 DBL KB Deadlifts

15 Box Jump Overs

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12 MINUTES

100m DB Suitcase Carry

15 DBL DB Deadlifts

50 Double Unders

(Score is Rounds + Reps)