With a 30 minute cap do as much as possible of the following:
Full Iron Rx+
- 3-5 mile run
- 500 bench dips
- 500 push-ups
- 1,000 - 2,000 sit-ups
- 500-1000 squats
- 500 shrugs with 65/45 bb
- 10 minutes of neck work (Advanced: front neck bridge with forward/backward rocking)
(the rest of us: - 10 each SLOW side rotations left and right w/5s pause
- 10 each neck tilt, front and back w/2s pause
- 10 each side to side w/2s pause

1/2 Iron Rx
- 2 1/2 miles
- 250 bench dips
- 250 push-ups
-500 sit-ups
- 250 squats
- 250 shrugs with 55/35 bb
- 10 each SLOW side rotations left and right w/5s pause
- 10 each neck tilt, front and back w/2s pause
- 5 each db shrug pick your weight

Mini Iron MRx
- 1 1/2 miles
- 75 bench dips
-75 push-ups
- 125 sit-ups
- 75 squats
- 75 shrugs with 45/25 bb
- 10 each SLOW side rotations left and right w/5s pause
- 10 each neck tilt, front and back w/2s pause
- 5 each db shrug pick your weight)