Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

:30 Bike (increase pace over the course of 3 rounds)

5-8 Kip Swings on the Rings

:30/:30 Single Arm Front Rack Hold

5-8 Slam Ball Deadlifts

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

20 Alt. Hanging Toes to Ring or Rig

15 Feet Elevated Glute Bridge

1:00 DBL KB Front Rack Hold

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

125/100 Cal Bike*

*At the top of each minute athletes will complete 7 Slam Balls (30/20)|(20/10).

(Score is Time)