Tuesday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Strength

Shoulder Press (Warm up then complete 4 sets x 4 reps @ mod/heavy)

**All 4 sets at the same weight.

**Perfect Form

RFT pushpress/burpee (Time)

Metcon (Time)

FOR TIME

15 Push Press (75/55)|(45/35)

35 Burpees (Scaled-Updowns or 25 reps)

15 Push Press (95/65)|(65/45)

400m Run or 450m/400m Row

15 Push Press (115/75)|(75/55)

35 Burpees

15 Push Press (135/95)|(95/65)

-16:00 Cap-

(Score is Time)
**Your first 2 push press weights should be done unbroken.

**Your second 2 push press weight should be done in 2-3 sets.

Post-WOD Stretching