Tuesday

NCFIT Iron Strong – NC COMPETE

A. CONDITIONING

Metcon (No Measure)

3 SETS

8:00 Run (50-60%)

-Rest 4:00 b/t Sets-

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Plate G2OH

6 Lunges

50FT Plate Waiter Walk (25’ R/25’ L)*

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

15/10 Calorie Bike

:30 OH Plate Hold (45/25)

20/15 Calorie Row

20 Step-ups (24/20)

:30 Right Side Plank

:30 Left Side Plank

1:00 Plank on Elbows

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

30 Plate Good Morning

15 Single Leg Glute Bridge-ups R

15 Single Leg Glute Bridge-ups L

(No Measure)

C. STRENGTH / GYMNASTICS

Split Jerk (2-2-2-2-2)

1. E2MOM x 10 MINUTES

2 Split Jerks

(Score is Load)

Metcon (Time)

2. FOR TIME

21-15-9

sHSPU

100′ HSW After each Set

-Rest 5:00-

27-21-15-9

HSPU

Toes to Bar

(Score is Time)