Iron Strong Athletics – NC30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30 Bike/Run/Row/Mountain Climbers
5 Plank to Down Dog + 5 Scap Push-Ups
:20 Hollow Hold
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – Max Push-Ups
MIN 3 – Max Hollow Rocks
(Score is Total Push-Ups + Hollow Rocks)
Workout – HOME
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :50 Row/Bike/Run/Jump Rope
MIN 2 – Max Push-Ups
MIN 3 – Max Hollow Rocks
(Score is Total Push-Ups + Hollow Rocks)
Optional Finisher
Metcon (No Measure)
3:00-5:00 MOBILITY
Examples:
Moose Antlers
Bottom of Squat Hold
Calf Raises on elevated surface w/hold in bottom position
Alt. Deadbugs
(No Measure)