Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m/150m Row

10 Lunge + Lunge + Squat

10 Scap Push-Ups

5 Burpees

Into…

2 ROUNDS

10 Scap Pull-Ups

8 Slow Ring Rows

6 Small Kip Swings

4 Bigger Kip Swings

Strength

Metcon (Weight)

EVERY 1:30 x 8 SETS*

1 Power Clean

+

1 Front Squat

+

2 Push Press

*Work up to a moderate weight.

(Score is Weight)

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)