Iron Strong Athletics – Strength and Conditioning Thursday Program / Make Up Day / Open Gym Monday’s Program Shoulder Press (Work to a heavy single) RFT 40-30-20 bike/db/situp (Time) FOR TIME 40-30-20 Cal Bike or Row* 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups (Score is Time) *Row Cals 50-40-30 Tuesday Program “Death By”...Read More