Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

2 DB Strict Press + 2 DB Push Press + 2 DB Push Jerk (or Backpack)

6 Air Squats

6 DB Deadlifts*

*3 Deadlifts with DBs on the outside of the feet and 3 Deadlifts in a Sumo Stance

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

4 DB Shoulder to Overhead

4 Air Squats

4 DB Burpee

-Rest 1:00 b/t Each AMRAP-

(Score is Total Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES*

4 Backpack Shoulder to Overhead

4 Air Squats

4 Backpack Burpee**

-Rest 1:00 b/t Each AMRAP-

*Pick Up Where You Left Off.

**Perform a Burpee with hands on Backpack, then Deadlift the Backpack

(Score is Total Rounds + Reps)