Monday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :40 Bike/Row or Cardio

MIN 2 – :40 Up-Downs

MIN 3 – :40 Good Mornings

Strength

DB/KB Stiff Leg DL

5 Sets x 12 Reps

Metcon

Home WOD / Outdoor WOD – AMRAP 16 bike/row/burpee/pushup (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

12/10 Cal Bike/Row

10 Push ups

10 Slam Balls

12/10 Cal Bike/Row

10 Push ups

10 Burpees

(Score is Rounds + Reps)

**Home Option – 40 Doubles/100 singles/40 high knees

**Slam balls can be subbed to 10 DB/BP Snatch