Friday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

4 ROUNDS (8:00 CAP)

12 Band Pull-Aparts

10 Ring Face Pulls

:30 Bike (Arms only)

:30 (Legs only)

10 Slam Ball Curl + Around the World

Strength

Metcon (Weight)

3 SETS*

10 DB Upright Rows

10 DB Bent Over Reverse Flyes

10 DB Lateral Raises

*Can use different DB’s for each movement. Keep rest between movements very minimal.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 ROUNDS FOR MAX REPS

1:00 – Slam Balls (20/10)

1:00 – DB Renegade Rows (35/20)|(20/15)

1:00 – Cal Bike

1:00 – Rest

(Score is Reps)

KG SB: (10/5)

KG DB: (15/10)|(10/7.5)