Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

30 Mountain Climbers

10 Lunges w/ Twist

10 Scap Push-ups

Into…

1 ROUND

20 Crossbody Mountain Climbers

10 Air Squats

6 Push-Ups to Down Dog

Into…

1 ROUND

10 Alt. Sit-Thrus

10 Jumping Air Squats

10 Hand Release Push-Ups

Strength

Metcon (Weight)

3 SETS

12-15 Tempo DB Floor Press (20X1)

15-20 Banded Dante Row

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 DB Push Jerks (50/35)|(35/20)

8 Jumping Air Squats

6 DB Deficit Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

8 DB Push Jerks (50/35)|(35/20)

6 Jumping Air Squats

4 DB Deficit Push-Ups

-Rest 1:00-

AMRAP x 4 MINUTES

6 DB Push Jerks (50/35)|(35/20)

4 Jumping Air Squats

2 DB Deficit Push-Ups

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)