20
Feb
Friday
NCFIT Iron Strong – Strength and Conditioning
Warm-up
Warm-up (No Measure)
2 minutes – singles
2 minutes – on/off double under practice
2 Rounds:
10 Banded pull aparts
7 Push Ups
10 Tuck ups
10 PVC Pass Throughs
Arm circles / Swings
:30 / :30 Small Circles
:15 / :15 Big Circles
Strength
Bench Press (Warm up then 5 sets x 5 reps @ across 75%-80%)
*every rep touches the chest!
*Full ROM
Workout
AMRAP 14 pullups/kb/situp/mu (AMRAP – Rounds and Reps)
14 minute AMRAP
5 Strict Pull ups
10 KB swings 55/35
15 Ab mat sit ups
Rx+ = 2 Muscle ups instead of pull ups
*Last completed 3/6/19