Tuesday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

2 ROUNDS

1:00 Bike

10 Tempo Push-ups (31×1)

10/10 Single Arm Tempo DB Floor Press (3331)

10/10 Single Arm DB Arnold Press

2 ROUNDS

:30 HS Hold

:30 Inch Worms

:30 Burpees

1:00 Bike

*Warm should be performed with a light-moderate DB…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15/12 Cal Bike

15 DB Bench Press 50/35

3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

*Scaled wall walks – 10 second hold in partial wall walk or walk to pike with feet on a box or 5 Inch Worms

*Partner up on a bike/bench and go when your partner finishes DB Bench.

(Score is Rounds + Reps individually)