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Saturday

30
Apr

Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 DB Deficit Push-Ups

10 Arm Haulers

5 Strict Burpees

10 Hollow Rocks

Into …

2 ROUNDS

5 Kip Swings

10 Burpees

5 KB “Hip Pops”

10 Alt. Curtsy Squats

Strength

Metcon (No Measure)

3 SETS*

2 Jumping Kipping C2B

2 Big Kip Swings

3 x 2-for-1 C2B

*Rest between movements as needed.

-Rest As Needed b/t Sets-

Into…

3 SETS FOR QUALITY

5-7 Kipping Chest to Bars

-Rest As Needed b/t Sets-

(No Measure)

Workout

THE LATMAN RISES (Time)

FOR TIME

5-7-9-11-13-15-17

Russian KB Swings (70/53)|(53/35)

Pull-Ups*

Burpees

*C2B Optional.

(Score is Time)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

5-7-9-11-13-15-17

Russian KB Swings (70/53)|(53/35)

Pull-Ups**

*P1 works on round of 5s while P2 completes Max Burpees. Once P1 is done P2 begins on their round of 5’s and P1 completes Max Burpees. Keep one running Burpee number for the team. Athletes will complete all reps in this fashion until they finish the 17s. If there is still time left they will start back at the beginning.

**C2B Optional.

(Score is Total Burpees)

KG KB: (32/24)|(24/16)

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