Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

1 Round (2:00 CAP)

5 Bootstrappers

10 Glute Bridge Ups (:02 Pause at top)

:15/:15 Front Rack Hold

2 Rounds (3:00 CAP)

:30 Row

10 RKBS

:15/:15 Front Rack Hold

:30 Shoulder Taps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

20 Russian KB Swing

20/15 Cal. Row

50m Double KB Front Rack Carry

1:00 Plank Hold

(Score is Rounds + Reps)