4
Nov
Friday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
:30 Row
6 Air Squats
6 Scap Push-Ups
6 Scap Pull-Ups
*At 2:30 switch to:
:30 Row
6 Front Squats
6 Strict Press
6 Kip Swings or Ring Rows
Strength
Back Squat (3-Rep)
ON A 18:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Back Squat
(Score is Weight)
Week 8 of 8
Workout
“ROLLER COASTER” (Time)
FOR TIME
1000m/750m Row
30 Thrusters (45/35)|(35|25)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
2:00 Saddle Pose
1:00 Sprinter Stretch (L)
1:00 Sprinter Stretch (R)
2:00 Child’s Pose
(No Measure)