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Saturday

7
Nov

Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

3 Burpees

4 Air Squats

5/5 Moose Antlers

6 Alt. Step-Ups

7 Body Weight Good Mornings

Strength

Metcon (Weight)

4 SETS

1:00 – Max Seated DBL DB Snatch*

1:00 – Max DB Chest Supported Rows

-Rest 1:00 b/t Sets-

*Complete either on bench or medball.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

1 DB Thruster (50/35)|(35/20)

2 DB Burpees

3 DB Front Squats

4 DB Suitcase Step-Ups (24/20)

200m Run

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES*

1 DB Thruster (50/35)|(35/20)

2 DB Burpees

3 DB Front Squats

4 DB Suitcase Step-Ups (24/20)

*Partner 1 completes one full round while Partner 2 rests. Then switch.

(Score is Rounds + Reps)