Red Iron Strength and Conditioning

Foundations:

Warm-Up:

3 Rounds
10 Air Squats
10 Dislocates
10 PVC Press
10 Sit-Ups

Strength:

A. 5×3 Push Press; rest 1:00
B. 1/2 Turkish Get-Ups 4 x5/side; no rest between sides; :60 betsets

MetCon:
Complete the following for time:

20/16/10/8 reps of:

Push Press (pick weight)
Ste-Ups (pick height)

Rest As Needed then: 500m Row

Group:
Warm-Up:Warm-U
2 rounds
40 SU's
5 KBS
5 Goblet Squats
5 KB Goat Baggers

Strength:
A1. Deadlift  5-5-4-4-3-3
A2. Rope Climb practice between each set

MetCon:
EMOM 30:00

1 - 5 Thrusters

2 - 2-3 Tire Flips 

3 - 8 Box Jump Overs

4 - :12 Max Effort AirDyne

5 - Rest