Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

:30 ON / :30 OFF @ 75-80% Effort (conversational pace)

Movement 1 – Jump Rope (or Backpack Toe Taps)

Movement 2 – Alt Lunges

Movement 3 – Up/Downs

Movement 4 – Sit-Ups

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – MAX Single/Double Unders

MIN 2 – MAX Cal Bike

MIN 3 – MAX Up-Downs

MIN 4 – MAX Sit-Ups

MIN 5 – Rest

(Score is Total Reps)

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – MAX Double-Unders or Toe Taps to Backpack

MIN 2 – MAX Alt. Jumping Lunges

MIN 3 – MAX Up-Downs

MIN 4 – MAX Sit-Ups

MIN 5 – Rest

(Score is Total Reps)