Designed by Mike Lucas, RKC

Warm Up – Janda Sit Ups and 5 Windmills each side

Circuit

Alternating Clean Combo 2 KB
Single Leg Dead Lift to Row Combo R
Single Leg Dead Lift to Row Combo L
Alternating Swings
Iron Chair (KB Sit and Hold)
Snatch to Lunge R
Snatch to Lunge L

X 2 rounds

Swings R
V-Ups
Swings L
Russian Twist
Swings Side Stepping
Planks
Swings with a Hop

Stretch

X 1 or 2 depending on time

Circuit is for time 30 seconds on 10 to 15 seconds rest for 2 to 4 rounds. Enjoy!

As you know, Iron Core was the San Diego 10 News A-List Best Gym Winner of 2007. We are pleased to announce our nomination for Best Gym once again for 2008! Help Iron Core defend the title by voting for us online at 10 News A-List Voting!