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)