Sunday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Workout

IGNITE: Double Header (AMRAP – Rounds and Reps)

IGNITE: Teams of 2

AMRAP 17:

10/7 Calorie Assault Bike

10 DB Thrusters 35/20

*Alternate Full Rounds

-REST 3:00

AMRAP 17:

14/10 Calorie Row

10/8 Push Ups

*Alternate Full Rounds
**Last completed 12/16/18

Post-WOD Stretching