Tuesday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Warm-up (No Measure)

2 Minutes Cardio

then

3 Rounds:

20 Jumping Jacks

8/8 DB/BP Bent Over Row

8 Alt.Lunges

10 Sit-ups

Strength

Single Arm DB Press (5 sets x 7-12 reps)

Warm up: 2 sets x 7 reps

Working Sets: 5 sets x 7-12 reps per arm

Choose rep range depending on how heavy your DB/BP/KB is.

Metcon

Home WOD / Outdoor WOD – tuckup/run/row/DB (Time)

FOR TIME

50 Tuck-ups (scaled – 35 reps)

400m Run (Sub-1:45 Bike or Cardio choice)

30/25 Cal Row / Bike

40 DB/BP Bent Over Rows

30/25 Cal Row / Bike

400m Run

50 Tuck-ups

(Score is Time)
home option for row – 2 minutes of burpees/updowns