Saturday

NCFIT Iron Strong – Strength and Conditioning

Home WOD/Outdoor WOD – AMRAP 16 hpc/bj/taps (AMRAP – Rounds and Reps)

Saturday

Warm-up: 2 Minutes Cardio (bike/row/run/highknees)

3 Rounds:

10 Step-ups or Lunges

8 DB/BP Deadlifts

6/6 Bent over rows

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :40 DB/BP Goblet Box Step-ups

MIN 2 – :40 DB/BP Shoulder Press (Single arm or double)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10 DB/BP Hang Power Cleans

10 Box Jumps/Step Ups (24/20) (sub-lunges)

20 Heel taps over DB/BP

(Score is Rounds + Reps)

**Home Option – 3 Minutes Cardio cash in

**Outdoor WOD – Cash in = 50/35 Cal Bike or 50/35 Cal Row