Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

1 ROUND (2:00 CAP)

:30 Single Arm DB Front Rack Carry/Arm

10 Up-Downs

10 Air Squats

:30 Tuck Hold

-:30 Rest-

1 ROUND (2:00 CAP)

:30 Single Arm DB Overhead Carry/Arm

10 Burpees

5/5 Single Arm DB Front Rack Squats w/:03 pause in the bottom of the squat

:30 Tuck Hold

-:30 Rest-

1 ROUND (2:00 CAP)

10/10 Single Arm DB Thrusters/Arm

10 Burpees Over the DB

:30 Tuck Hold

Workout

“RIGHT & LEFT” (3 Rounds for reps)

AMRAP x 5 MINUTES

10 Right Arm DB Thrusters

8 Burpees Over DB

10 Left Arm DB Thrusters

-2:00 Rest-

AMRAP x 4 MINUTES

8 Right Arm Thrusters

6 Burpees Over DB

8 Left Arm DB Thrusters

-2:00 Rest-

AMRAP x 3 MINUTES

6 Right Arm DB Thrusters

4 Burpees Over DB

6 Left Arm DB Thrusters

(Score is Rounds + Reps For Each AMRAP)