Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5 Up-Downs

30’ Filly Walking Lunge (One DB in Front Rack, one DB OH)*

*Can sub Backpack Front Rack Walking Lunge

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6/6 Single Arm KB Front Rack Lunges

12 Lateral Burpee over KB

100′ KB Overhead Carry

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6/6 Backpack Front Rack Lunges*

12 Lateral Burpees over Backpack

100′ Backpack Overhead Carry or 1:00 Backpack Gun Hold

*Perform 6 Lunges on one leg, then 6 Lunges on the other

(Score is Rounds + Reps)