Monday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (10 MIN CAP)

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 Good Mornings

5 Tempo DL (3331)

Strength

Deadlift (Heavy 1-Rep OR Mod 5×5)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 1-Rep Deadlift with perfect mechanics

**If you need to work on technique / new to the movement do 5×5 at moderate weight.

(Score is Load)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run (500m/400m Row)
**Deadlift should feel LIGHT.

**Row option on the whiteboard

**Banded pull ups, Ring Rows, Jumping pull ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)