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Writer's pictureBlack Iron Athletics

01/26/24

WARM UP (10 minutes)

8 minutes of

25/25" Bottom-up KB Carry

8 alt Worlds Greatest Stretch

8 No Push Burpees

25 second Ski (or) Bike


STRENGTH (16 minutes)

4 Rounds for Quality

6-8 KB Z-Press

20/20 second Side Plank March

8-12 DB Bent Over Row

20-30 second Handstand Hold


METCON (20 minutes)

EMOM for 20 minutes (4 Rounds for reps)

M1) MAX reps KB Push Press

M2) MAX reps Strict Pull-ups (or) Ring Rows

M3) MAX reps Slam Ball OTS

M4) MAX reps Toes to bar (or) V-ups

M5) REST


All Levels) Pick weights and methods that will allow you to keep moving!

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