Iron Strong Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

20 Single Unders or 20 Mountain Climbers

10 Russian KBS or 10 Single DB Russian Swing

20 Plank Shoulder Taps

10 Up-Downs

Strength

Metcon (AMRAP – Reps)

3 SETS

15 Box Dips

into…

MAX DBL KB Strict Press (35/26)

-Rest 2:00 b/t Sets-

(Score is Reps)

Strength – HOME

Metcon (AMRAP – Reps)

3 SETS

15 Diamond Push-ups

into…

Max DBL DB Strict Press

-Rest 2:00 b/t Sets-

(Score is Reps)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

800m Run

60 Sit-ups

40 KB Swing (70/53)

20 Burpees

100 Double Unders

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

100 Double Unders

800m Run

60 Sit-ups

40 DBL DB Russian Swing

20 Burpees

100 Double Unders

(Score is Time)