Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

25’ Walking Quad Stretch

5 Air Squats + 10 Step-Ups

25’ Walking Lunges

5 Air Squats + 10 Step-Ups

25’ High Knees

5 Push Ups + 5 Ring Rows

25’ Butt Kickers

5 Push Ups + 5 Ring Rows

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 Push-Ups + 10 Ring Rows

MIN 2 – 10 Air Squats + 10 Box Jumps

MIN 3 – 200m Run

(No Measure)

Optional Finisher

Metcon (No Measure)

2-3 SETS

21 Bicep Curls (7/7/7)*

20 Heel Taps Over DB (1 Rep = 1 Right Tap + 1 Left Tap)

*7/7/7 = 7 Reps from full extension to half way, 7 Reps halfway to full flexion, 7 Reps of a full curl…all unbroken!

(No Measure)