Iron Strong Athletics – NC45

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)

Min 1 – MedBall Squat

Min 2- MedBall Press

Min 3 – MedBall Thruster

Min 4 – Wall Ball Shot

Into…

TABATA (:20 on/:10 off)

Min 1 – Up Down

Min 2 – Push Up

Min 3 – Hollow Rock

Min 4 – Tuck Up

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

6 Strict Toes 2 Bar

8 SA Slam Ball Push-ups*

10 Strict Chin-ups

*One arm on floor, other arm is elevated on the Slam Ball while athlete performs the push-up. Alternate sides every rep.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Push-ups

15 Wall Balls (20/14)|(14/10)

20 Tuck-ups

(Score is Rounds + Reps)