Iron Strong Athletics – NC45
Warm-up
Warm-up (No Measure)
2-3 ROUNDS (7 MINUTE CAP)
:30 Row
5/5 SA KB Deadlifts
10 Hollow Rocks and/or 10 Glute Bridge-Ups
5/5 SA KB Upright High Pulls
10 Alt. Lunges
5/5 SA KB Push Press w/:03 Hold Overhead every rep
Strength
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build to a Heavy set of Complex…
1 SA KB Deadlift*
1 SA KB SDHP
1 SA Russian KBS
1 SA KB Cleans
1 SA KB Push Press
*Athletes will complete one full round on the Right Side and then complete one full round on the Left Side.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
20/15 Cal Row
20 Russian KBS (53/35)|(35/26)
20 Walking Lunges
20 Up-Downs
(Score is Rounds + Reps)