Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Up-Downs

10 Lunges

10 Single DB Curls (because Saturday)

10 Scap Push-ups

Into…

AMRAP x 4 MINUTES

5 Burpees

8 Single DB Lunges

10 Single DB Curls (it’s still Saturday)

10 Single DB Front Raises

*Everyone can grab a quick swig of water and then we can dive into our Bench Press teaching!

Strength

Bench Press (5-Rep Heavy)

ON A 16:00 RUNNING CLOCK…

Build up to a 5-Rep Heavy Bench Press

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

9 DB Suitcase Lunges (50/35)|(35/20)*

12 Burpees

15 Push-Ups

18 Sit-Ups

*1 Rep = R + L.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)