Monday

20
Dec

Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

200m Run

Into…

2-3 ROUNDS (4:00-5:00)

10 Hips to Above the Knee Sumo Deadlift*

8 Cat/ Cows

8 Scap Pull-Ups

:30 Tuck Hold

Into…

400m Run

*R2 complete Hips to BTK Sumo Deadlift and if completing a third round full Sumo Deadlifts.

Strength

Sumo Deadlift (7-5-5-3*)

*Build up to a Moderate-Heavy weight. After each set complete 10-12 Deadbugs + :20 Kip Swings.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

20 Toes to Bar

15 Sumo Deadlifts (185/135)|(135/95)

-Hard Cap 18:00-

(Score is Time)

KG BB: (85/60)|(60/42.5)