Tuesday

NCFIT Iron Strong – Strength and Conditioning

Home WOD DB/BP – EMOM 15 – squat/slide/burpee (AMRAP – Reps)

Daily-5 Warm-Up

1:00 Cardio Choice

into…

EMOM x 4 MINUTES*

MIN 1 – :45 Single DB Press

MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

Push x Pull Strength

EMOM x 10 MINUTES

MIN 1 – :50 Max Slow DB Renegade Row*

MIN 2 – :50 Max 3 Air Squats + 3 Tall Jumps

*No Push-Up in Renegade Row.

Push x Pull Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :50 Max Single DB Front Squat*

MIN 2 – :50 Max DB Slides

MIN 3 – :50 Max Burpees Over DB

*Hold DB Across Chest.

(Score is Reps)