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

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)