Wednesday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Warm-up (No Measure)

2:00 Cardio Choice

into…

3 Rounds:

10 Alt. Groiners

10 Air Squats

10 Push up to Pike

then warm up on the WOD movements

Metcon

Outdoor WOD / Home WOD – EMOM 30 updown/thruster/rt/cardio (AMRAP – Reps)

EMOM x 30 MINUTES

MIN 1 – Max Up Down

MIN 2 – 10-15 Thrusters

MIN 3 – Max Russian Twists

MIN 4 – Max Effort Cardio/Row/Bike

MIN 5 – Rest

Score = Cardio/Bike/Row Reps + Updown Reps. Score is the total for the whole workout.