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Sunday

21
Feb

Sunday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

6 PVC Back Squats

6 PVC Push Press w/:03 pause overhead

6 Single DB Thrusters

6 Scap Pull-Ups

6 Kipping Swings

6 Scap Push-Ups

6 Alt. Box Step-Ups

Into …

1 ROUND

5 Empty Barbell Back Squats

5 Empty Barbell Push Press

5 DBL DB Thrusters

5 Strict Pull-Ups or Ring Rows

5 Kipping Knees to Triceps

5 Push-Ups

5 Box Jumps

Into …

1 ROUND

4 LIGHT Back Squats

4 LIGHT Push Press

4 LIGHT DB Thrusters

4 Kipping Pull-Ups or Ring Rows

4 Knees to Elbows

4 Hand Release Push-Ups

4 Box Jumps

Workout

THE MAGNIFICENT 7 (Time)

7 ROUNDS FOR TIME

7 Back Squats (115/75)|(75/55)

7 Push Press

7 DB Thrusters (50/35)|(35/20)

7 Pull-Ups

7 Knees to Elbows

7 Hand Release Push-Ups

7 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

KG DB: (22.5/15)|(15/9)

Optional Finisher

Metcon (Weight)

3 SETS

10 DB Front Raises

10 DB Lateral Raises

15 DB Strict Press

-Rest 2:00 b/t Sets-

(Score is Weight)