Iron Strong Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Scap Pull-ups or 5/5 Single DB Upright Row

10 Kips Swings or 10 Single DB Russian Swing

10 V-ups or 10 Tuck-ups

10 Plate Presses or 5/5 DB Strict Press

10 OH Plate Lunges or 10 DB Front Rack Lunges

Strength

Metcon (No Measure)

3 SETS

20 Banded Lat Pull-downs

15 DB Lat Pull-Overs

7 Pull-ups

-1:30 Rest b/t Sets-

(No Measure)

Strength – HOME

Metcon (Weight)

3 SETS

15 DB Upright Row

15 Single DB Overhead Tricep Extension

15 DB Bent Over Rows

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 200m/150m Row

MIN 2 – 8 Renegade Row (35/25)|(20/15)

(Score is Weight)

Workout – HOME

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Max Up-Downs

MIN 2 – 8 DB Renegade Row

(No Measure)