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Monday

29
Mar

Monday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

200m/150m Row

5 Ring Rows

5 Air Squats

5 Push-ups

Strength

Thruster (6-5-4-3*)

6-5-4-3*

Unbroken Thrusters

*Increase weight each Set.

(Score is Weight)

Strength – HOME

Metcon (Weight)

12-10-8-6

Unbroken DB Thrusters

(Score is Weight)

Workout

“ROLLER COASTER” (Time)

FOR TIME

1000m/750m Row

30 Thrusters (45/35)|(35|25)

30 Ring Rows

750m/500m Row

30 Thrusters

30 Jumping Pull-ups

500m/400m Row

30 Thrusters

30 Pull-ups

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

1000m/750m Row or 800m Run

30 DB Thrusters

30 DB Bent Over Row

750m/500m Row or 400m Run

30 DB Thrusters

30 DB Upright Row

500m/400m Row or 200m Run

30 DB Thrusters

30 DB Push Press

(Score is Time)