Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

1 ROUND:

500m Row (increase pace every 100m)

400m Run (increase pace every 100m)

10 Tempo Air Squats (31X1)

10 Tempo Push Ups (31X1)

2 SETS:

10 DB/KB Goblet Squats (2nd set heavier than the 1st)

Workout

Metcon (Weight)

EVERY 2:30 FOR 6 SETS

100m Run

10 KB or DB Goblet Squats (AHAP)

150/100m Row

10 KB or DB Floor Press

(Score is Load)