Iron Strong Athletics – NC30
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Legs only bike
5 Up-Downs + 5 Push-Ups
:30 Arms only bike
10 KB Sumo Deadlift
:30 Bike (arms & legs)
5 Burpees + 10 RKBS
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 15 Burpees
MIN 3 – 20 Russian KBS
(No Measure)
Workout – HOME
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – :45 Cardio*
MIN 2 – 15 Burpees
MIN 3 – 20 Russian Backpack Swings
(No Measure)
Optional Finisher
Metcon (No Measure)
TABATA
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Plank KB Alt. Taps
MOVT 2 – Alt. Glute Bridge Alt. Marches
*Alternate b/t movements 1 & 2 for 8 rounds total.
(No Measure)