Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Mountain Climbers

20 Alt. Piked Shoulder Taps

10 Alt. Bird Dogs

10 Air Squats

5 Tall Jumps

Strength

Metcon (No Measure)

3-3-3-3

Thruster*

*Build to a Moderate weight. After each set complete 10 Scap Push-Ups + :30 Quad Hold.

(No Measure)

Workout

Metcon (Time)

“COE”

10 ROUNDS FOR TIME

10 Thrusters (95/65)

10 Ring Push-Ups

(Score is Time)

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

Ring Push-Up Option 1: Deficit Push-ups

Ring Push-Up Option 2: Hand Release Push-Up