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Sunday

31
Jul

Sunday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/8 Cal. Row

10 Alt. Lunges

15 Jumping Jacks

5/5 Half Kneeling Arnold Presses

Into …

2 ROUNDS

10/8 Cal. Row (at workout pace)

10 Alt. Step-Ups (Single DB Optional)

200m Run

10 DBL DB Strict Press w/:02 pause overhead

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 12-16 Alt. DB Bench Press

MIN 2 – 12-16 DB Glute Bridge-Ups*

*Option for feet elevated.

(Score is Weight)

Workout

Metcon (1 Rounds for time)

2 SETS

40/30 Cal Row

-Rest :30-

40 Single DB Box Step-Ups (50/35)|(35/20)*

-Rest :30-

400m Run

-Rest :30-

40 DBL DB Push Press

-Rest 2:00 b/t Sets-

*DB can be held anyway above the waist.

(Score is Slowest Set)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2 ROUNDS FOR TIME

400m Run

100/80 Cal Row

100 DBL DB Push Press

*400m Run is completed together. P1 works while P2 completes Max Single DB Box Step-Ups (50/35)|(35/20). DB can be held anyway above the waist. Alternate as needed. The Reps of the Step-Ups are subtracted from total time (in seconds) at the end of the workout.

(Score is Time)

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