Iron Strong Athletics – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Clam Shells

5/5 KB (or DB) Arnold Press*

10 Alt. Cossack Squats

*Can sub Backpack Strict Press

Extended Warm-up

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 2/2 Backpack Turkish Get-Up

MIN 2 – :45 Moderate Row

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Box Jump-Overs

Slam Balls

Cal Row

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14-12-10-8-6-4-2

Tuck Jumps

Backpack Ground to Overhead

Burpees

(Score is Rounds + Reps)