Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

:40 Arms Only Rowing*

10 Scap Push-ups

10 Deadbugs

5 Up-Downs

Into…

1-2 ROUNDS (Time Dependant)

:40 Full Body Rowing

5-7 Push-Up + Down Dog

10 Tuck-Ups

5 Burpees

*R2 Complete Arm + Body Rowing.

Strength

Bench Press (7-5-3)

Tempo (1111)*

Week 7 of 8

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

15/12 Cal Row

20 Tuck-Ups

Max Burpees in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Reps)