Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog or :30 Cardio

5/5 Single Arm Ring Rows or Backpack High Pulls

8/6 Cal. Bike or :30 Alt. Lunges

10 Alt. KB/BP Strict Press

5 Plank to Pike

Workout

Metcon (Time)

4 ROUNDS FOR TIME

200m Run

12/10 Cal Bike

12 Up-Down + Broad Jump

12 Ring Rows

-18:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

4 ROUNDS FOR TIME

200m or 1:00 Run

:30 Alt. Jumping Lunges

12 Up-Down + Broad Jump

12 Backpack Bent Over Row

(Score is Time)