Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Lateral Hops over the Barbell

7/7 SA KB Deadlifts

10 Air Squats

10 Deadbugs

:30 Tuck Hold

Strength

Back Squat (4×5)

Tempo (32X1)*

Week 2 of 8

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-and so on…

Front Squats (155/105)|(115/75)

2-4-6-and so on…

Up-Downs Over Bar

3-6-9-and so on…

KB Swings (53/35)|(35/26)

-Rest 2:00-

AMRAP x 7 MINUTES*

1-2-3-and so on…

Front Squats (155/105)|(115/75)

2-4-6-and so on…

Up-Downs Over Bar

3-6-9-and so on…

KB Swings (53/35)|(35/26)

*Reset from the beginning.

(Score is Rounds + Reps)

KG BB: (70/47.5)|(50/35)

KG KB: (24/16)|(16/12)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Alt. Groiners w/ Thoracic Twist

1:00 Slow Inchworms

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

(No Measure)