Iron Strong Athletics – Strength and Conditioning

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

2 min bike/row

3 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

8 RDLs w/ Barbell

8 Perfect Push-Ups

8 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (3RM or Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

**any grip is fine, touch n go under tension.

Perfect Form!

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)

Toes to Bar (scaled-vups)

*50 Double Unders after each full set

120 singles or 35 plate hops or 25 attempts

**Form focus on the deadlift you should be doing sets of 5-10 reps.

(Score is Time)