Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

Have athletes grab a light DB…

EMOM x 6 MINUTES

Min 1 — Row (EZ→Mod)

Min 2 — 3/3 SA DB Burpee

Min 3 — 6/6 BW Lunges

Min 4 — Row (Mod→Hard)

Min 5 — 6/6 SA DB Push Press

Min 6 — 6/6 DB Front Rack Lunge

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal. Row

MIN 2 – 5/5 Single Arm DB Devil’s Press

MIN 3 – 10/10 Single DB Front Rack Reverse Lunges*

*Perform all 10 Reverse Lunges on the Right Leg, then 10 on the Left Leg. DB is held with both arms across the shoulders.

(No Measure)

***HOME VERSION***

EMOM x 15 MINUTES

MIN 1 – :45 Max Run, Bike, or Row for Distance

MIN 2 – 10 Backpack Devil’s Press

MIN 3 – 20 Alt Reverse Backpack Lunges

(No Measure)

Optional Finisher

Metcon (No Measure)

2 SETS

:45 Left Side Plank Hold

:15 Rest

:45 Right Side Plank Hold

:15 Rest

:45 Glute Bridge Hold

:15 Rest

(No Measure)