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Saturday

9
Oct

Saturday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (Time)

5 SETS FOR QUALITY*

500m Row

400m Run

-Rest 2:00 b/t Sets-

*Goal is that all 5 Sets are performed at a moderate and sustainable pace. All 5 Sets should be within :10 of one another. No big deviations in time!

(Score is Slowest Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1:00 Bike (EZ)

Into…

AMRAP x 3 MINUTES

6/6 Single Leg Glute Bridges

6 Barbell RDLs

6 Alt. Step-Ups

Into…

1:00 Bike (MOD)

Strength

Metcon (Weight)

FOR QUALITY*

12/12 – 10/10 – 8/8

Slow KB Goblet Box Step-Up (20)

*Increase weight after every full set

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Bike

30 Deadlifts (225/185)|(185/135)

50 Box Step-Ups (24/20)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Side Plank (R)

:30 Max Alt. V-Ups

1:00 Side Plank (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)