Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push Ups

10 KB DL

5 Up Downs

Into…

1 ROUND

8 Knee Push Ups

8 KB Upright Rows

8 Jump Squats

Into…

1 ROUND

6 Push Ups

8 Russian KB Swings

10 Alt. Step Ups

Workout

Metcon (Time)

FOR TIME

15-12-9

Push-Ups

KB Sumo Deadlift High Pulls

Up-Down Box Jump Overs

-1:00 Rest –

9-12-15

Up-Down Box Jump Overs

KB Sumo Deadlift High Pulls

Push-Ups

-14:00 Hard Cap-

(Score is Total Time)

***HOME VERSION***

FOR TIME

15-12-9

Push-Ups

Backpack Sumo Deadlift High Pulls

Backpack Thrusters

-1:00 Rest –

9-12-15

Backpack Thrusters

Backpack Sumo Deadlift High Pulls

Push-Ups

-14:00 Hard Cap-

(Score is Total Time)