Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Scap Push-ups + 10 Mountain Climbers

5 Lunge-Lunge Squats*

10 Hollow Rocks

10 Arm Haulers

*Lunge-Lunge-Squat = Lunge on each leg + Air Squat

Strength

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

2-4-6 and so on…*

Strict Pull-up

Deficit Push-up

*After each full round complete a 400m Bike or 150m Row at EZ pace.

(Score is Rounds + Reps)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Pull-Up or Ring Rows

1:00 – Box Dips

1:00 – DB Goblet Squats (50/35)|(35/20)

-1:00 Rest b/t Sets-

(Score is Reps)