Sunday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:30 Single Unders

8 Scap Pull-Ups

8 Ring Rows

5 Up-Downs w/ :02 Pause

At the 3:30 mark switch to..

100m Run

10 Jumping Pull-Ups

5 Up-Downs

:15 Double Unders / Double Unders Attempts

Strength

Metcon (Weight)

3 SETS

7/7 Single Leg RDL*

15-20 Bent Over Rows

*Keep weight Light-Moderate. Option to use barbell, DBs, or KBs.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

8 ROUNDS FOR TIME

30 Double Unders

10 Up-Downs

8 Pull-Ups

100m Run

(Score is Time)