2
Dec
Thursday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
3 SETS (6:00 CAP)
20 Crossbody Mountain Climbers
12 Scap Push-ups on Elbows
12 Alt Quad Heel Taps
12 Alt. Moose Antlers/Arm
Strength
Metcon (Weight)
EVERY 2:30 x 4 SETS*
10 DB Front Raises
10 DB Upright Rows
10 DB Bent Arm Lateral Raises
*Start with light DB’s and incrementally build if able. Using different DB weights for different movements is ok.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – 12-16 Ring Rows*
MIN 2 – 12-16 Floor Press (Athlete Choice)**
MIN 3 – 16-20 DB Slides
MIN 4 – :50 Max Up-Downs
*Option for Feet Elevated Ring Rows.
**Keep weight Moderate.
(Score is Total Up-Downs)