Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (7:00 CAP)

5 Sumo Stance Good Mornings

1:00 Bike (increase pace over the 3 rounds)

5 Sumo Stance Air Squats

200m Jog

Strength

Sumo Deadlift (6-6-6-6)

6-6-6-6*

Sumo Deadlift

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

20/15 Cal Bike

12 Sumo Deadlift (225/155)|(155/105)

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

KG BB: (100/70)|(70/55)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

12 ROUNDS FOR TIME*

15/12 Cal Bike

6 Sumo Deadlifts (225/155)|(155/105)

*P1 works through full round while P2 rests. Complete 12 rounds total as a team.

(Score is Time)

KG BB: (100/70)|(70/55)