Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES

MIN 1 – :40 Single Unders

MIN 2 – :40 Lunge + Lunge + Good Morning

MIN 3 – :40 Single + Single + High Jump

MIN 4 – :40 Kang Squats

MIN 5 – :40 Penguin Taps or Single + Single + Double Under

MIN 6 – :40 Air Squats

MIN 7 – :40 Single + Double Under or Double Unders

Strength

Back Squat (3×5)

1×5 @ 60%

1×5 @ 65%

3×5 @ 70%

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

60 Double Unders

30 Back Squats (115/75)|(75/55)

60 Double Unders

-Rest 1:00-

50 Double Unders

20 Back Squats (135/95)|(95/65)

50 Double Unders

-Rest 1:00-

40 Double Unders

10 Back Squats (155/105)|(115/75)

40 Double Unders

(Score is Time)

KG BB1: (50/35)|(35/25)

KG BB2: (60/42.5)|(42.5/30)

KG BB3: (70/55)|(50/35)