Iron Strong Athletics – NC45

Warm-up

Warm-up (No Measure)

5 SETS (:20 ON / :10 OFF)

MOVT 1 — Jumping Jacks

MOVT 2 — Slam Balls

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

5-7 Strict Pull-ups or 7-10 Slow Ring Rows

10 Barbell Supinated Bent Over Rows

1:00 DB Plank Sides

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (6 Rounds for time)

EVERY 2:00 x 6 SETS

10 Ring Rows or Jumping Pull-ups

15 Slam Balls (20/10)

-1:30 Rest b/t Sets-

(Score is Each Set for Time)