Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK..

1 ROUND

:30 Row (EZ Pace)

10 Plate Deadlifts

8 Scap Push-ups

10 Lunges

Into…

1 ROUND

:30 Row (MOD Pace)

10 Plate Presses

8 Push-ups

10 Lunges

Into…

1 ROUND

:30 Row (HARD Pace)

10 Plate Ground to Overhead

8 Hand Release Push-ups

10 Bear Hug Lunges

Strength

Metcon (AMRAP – Reps)

3-4 SETS

15 Single DB Skull Crushers

12 Diamond Push-Ups

Max Reps of Single DB Floor Press*

*DB weight should be heavy. Aim for 18+ Reps.

-Rest As Needed b/t Sets-

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20 Plate Ground to Overhead (45/35)

15/12 Cal Row

15 Hand Release Push-Ups*

15/12 Cal Row

20 Bear Hug Plate Lunges

15/12 Cal Row

*Option to complete 12 Alt. Single Arm Plate Push-Ups.

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

16 Plate Ground to Overhead (45/35)

12 Bear Hug Plate Lunges

8 Hand Release Push-Ups**

*P1 completes a full round while P2 completes Max Cal Row. Once a full round is completed, partners switch.

**Option to complete 12 Alt. Single Arm Plate Push-Ups.

(Score is Total Rounds + Reps)