1
Mar
Monday
NCFIT Iron Strong – Strength and Conditioning
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Single Unders
5/5 SA Russian KB Swings
5 Burpees
Strength
Push Press (8-6-6-4)
**Build to a heavy 4 rep, doesn’t have to be touch and go but you should maintain great form.
Workout
RFT 3 press/burpee/kb/bj (Time)
3 Rounds For Time
20 Push Press (95/65)
15 Burpees Over Bar
20 Russian KB Swings (70/53)
20 Box Jumps 24/20
-1:30 Rest b/t Sets-
*Mandatory 1:30 rest to keep the intensity high during the rounds.
(Score is time finished including rest)
**Scaled option – DB Push Press