Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

AMRAP x 5 MINUTES

P1: Row

P2: 8 Slam Ball G2OH* + 8 Alt. Lunges (Swap to Jumping Air Squats at the halfway mark)

Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

P1 – 250m/150m Row

20 Slam Balls

P2 – MAX Box Jump OR Step Overs

(Score is Total Box Jump Overs)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

250m/150m Row (1:00 Cardio)

20 Backpack Ground to Overhead

20 Walking Lunges*

*Backpack worn on Back

(Sore is Total Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS EACH

P1 – 8 Rower Pike-Ups (or 10-15 V-Ups)

P2 – MAX Russian Twists w/slam ball

(Score is Total Russian Twists)