Monday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row

MIN 5 – Barbell Back Rack Box Step Ups

Strength

Deadlift (Build to Heavy 5-Rep Deadlift TNG)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

Touch and Go – Under Tension

***Double Overhand Grip

No mixed grip or hook grip

Quality Reps

(Score is Load)

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

*Scaled DL is 50%-55%

Time Cap – 16 Minutes

Scale Row Meters to complete in under 2:20.

(Score is Time)