2
Mar
Tuesday
NCFIT Iron Strong – Strength and Conditioning
Warm-up
Warm-up (No Measure)
1:00 Alt. Groiners
1:00 Bootstraps
Into…(8:00 Cap)
2 Quick Rounds
10 Air Squats Narrow Stance
10 Elbow Punches
2 Quick Rounds
10 Air Squats Wide Stance
10 RDLs
2 Quick Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans
Strength
Back Squat (10RM)
FOR LOAD
10RM Back Squat
(Score is Load)
Workout
RFT 4 doubles/hangsquatclean (Time)
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders (1:30 practice/150 singles)
15 Hang Squat Clean (95/65)
(Score is Time)