Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

3 Rounds

Row 1:00

:30 Hollow Hold -> Hollow Rocks -> Tuck ups

6 Pushups -> Up/downs -> Burpees

6 KB Deadlifts

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

18 Hanging Knee Raises or Tuck-ups

12 Burpees

9 KB Suitcase Deadlifts

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

18 Tuck-Ups

12 Burpees

9 Backpack Deadlifts

(Score is Rounds + Reps)