Thursday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Warm-up (No Measure)

Warm up: 400m Jog or 1:45 Cardio

3 Rounds:

7 Bent over Rows

7 Push Ups

7 Situps

Strength

Renegade Row (No push up) (No Measure)

2 DB’s – L arm row + R arm row

(6 sets x 7 reps)

1 DB – 7 reps R arm / 7 reps L arm (6 sets)

Rest :40 seconds in between
*BP option – Bent over Row

Metcon

Home WOD / Outdoor WOD – Run/situp/squat/pushup (Time)

For Time:

800m Run (4:00 Cardio – switch it up during)

5 Rounds:

20 Situps

15 Air Squats

10 Push Ups

800m Run (4:00 Cardio)