9
Mar
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.