Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Lunges

8 Up-Downs

8 Supinated Single Ring Ring Rows

Into…

1-2 ROUNDS (Time Permitting)

100m Run

10 Burpees

8 Box Step-Overs

8 Scap Pull-Ups

Strength

Metcon (AMRAP – Reps)

ON A 15:00 RUNNING CLOCK…

4 Sets of Max Strict Chin-Ups*

*After each set, complete 15-20 Light Bent Over V-Raises. Use light plates 2.5lb / 5lb.

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

4 DB Suitcase Lunges (35/20)|(20/15)*

8 DB Renegade Rows

12 Up-Down Box Crawl Overs (30/24)|(24/20)

*1 Rep = L + R.

(Score is Rounds + Reps)

KG DB: (15/10)|(10/7.5)