Friday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 SETS (7:00 Max)

10 Alternating Groiners

:10 Dead Hang

5 Kang Squats

Into…

2 SETS

10 Wall Ball Lunges

5 Scap Pull Ups + 5 Kip Swings

10 Above the Knee Deadlifts

Into…

1-2 SETS (Time Permitting)

10 Wall Ball Thrusters

5 Ring Rows + 5 Bigger Kip Swings

5/5 SL RDL’s

Strength

Deadlift (6-4-2-6-4-2*)

1*Build up to a Heavy weight. Weight should start and end heavier than last week.

Week 7 of 9

Workout

Metcon (Time)

5 ROUNDS FOR TIME*

5 Deadlifts (275/185)|(185/135)

15 Pull-Ups

15 Wall Balls (20/14)|(14/10)

*If you finish under 9:00, option to complete a Bonus 6th Round.

(Score is Time)

KG BB: (125/85)|(85/60)

KG WB: (9/6)|(6/5)