Thursday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 SETS

10 Elbow Punches

14 Alt. BW Reverse Lunges

20 Alt. Pike Shoulder Taps

Into…

2 SETS

8 BB Strict Press

10 Alt Box Step-Ups*

12 Scap Pull-Ups

*On the 2nd Set, switch to 10 Box Jumps.

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5 Push Press*

MIN 2 – :15 Active Hang + 5-7 Kip Swings**

*Build to and past workout weight.

**Athletes can come off between movements.

(Score is Heaviest Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

“DANNY”

AMRAP x 20 MINUTES

30 Box Jumps (24/20)

20 Push Press (115/75)|(75/55)

30 Pull-Ups

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)