Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP x 5 MINUTES

:30 Jumping Jacks

:30 Good Mornings

:30 Mountain Climbers

:30 Lunge + Twist

:30 Shoulder Taps

SPECIFIC WARM-UP

1 ROUND (4:00 CLOCK)

25’ Walking Elbow to Instep

25’ Toe Walks

25’ Kang Squats*

25’ Heel Walks

25’ Air Squats*

25’ Slow Straight Legged Bear Crawl

Into…

2 ROUNDS FOR QUALITY (4:00 CLOCK)

8 Tempo Barbell Back Squats (22X1)**

10 Scap Push-ups

10 Kip Swings

*For both the Kang Squats & Air Squats, perform 1 rep of the movement, take 1 step forward and repeat until 25’ has been covered.

**Can complete w/ empty barbell or light weight.

Strength

Back Squat (6-6-6)

6-6-6*

Back Squats

(Score is Weight)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

10 Front Squats (95/65)|(65/45)

8 Toes to Bar

(Score is Time)

KG BB: (42.5/30)|(30/20)