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Friday

30
Apr

Friday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row or :30 High Knees + :30 Butt Kickers

6 T Push-ups with :02 Pause in the T Position*

8 DB Strict Press

10 Lateral Jumps Over DB

* T Push-up is a normal Push Up, with a rotation onto one hand and finishing with the other hand reaching toward the ceiling.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2111)

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS

10 Tempo DB Strict Press (2111)

20 Tuck-ups

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 2:00 FOR 6 SETS

20/15 Cal Row

MAX Push Press (115/75)|(75/55)

-Rest :30 b/t Sets-

(Score is Reps)

Workout – HOME

Metcon (AMRAP – Reps)

EVERY 2:00 FOR 6 SETS

200m Run

Max DB Push Press

-Rest :30 b/t Sets-

(Score is Reps)