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)