Friday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

PROGRESSIVE SETS (6:00 MAX)

1 SET

30 Single Unders

20 Slam Ball Deadlifts

10 Scap Push Ups

Into…

1 SET

30 Big Jump Singles

20 Slam Ball Ground To Overhead

10 Knee Push Ups

Into…

1 SET

30 DU’s or :30s attempts

20 Slam Balls

10 Push Ups

Strength

Deadlift (8-6-4-8-6-4*)

*Build up to a Moderate-Heavy weight.

Week 4 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

50 Double Unders

25 Slam Balls (30/20)|(20/10)

15 Hand Release Push-ups

*Every 2:00 including 0:00 complete 7 Deadlifts (255/175)|(175/115).

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)

KG SB: (15/10)|(10/5)