Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Run or Jumping Jacks

10 Alt. Step-Ups (or Reverse Lunges)

5 DBL DB Deadlifts (or Backpack DL)

5 DBL DB Hang Muscle Snatch (or Backpack Hang Muscle Snatch)

10 Up-Downs

Workout

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 100m Run

MIN 2 – 15 Box Jumps

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – 15 DBL DB Snatch

MIN 2 – 10 Burpees

(Score is Load)

Workout – HOME

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 100m Run*

MIN 2 – 15 Tuck Jumps

*Option to do :30 of High Knees or Shuttle Sprints

-Rest 2:00-

EMOM x 8 MINUTES

MIN 1 – 15 Backpack Snatches

MI 2 – 10 Burpees

(No Measure)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:30 DB or Backpack Hollow Flutter Kicks

:30 Superman Swimmer Kicks

-Rest 1:00 b/t Sets-

(No Measure)