Thursday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Row

:30 Bike

:20 Top of Ring Row Hold

2 ROUNDS

:20 Row

:20 Bike

10 Scap Push-Ups

2 ROUNDS

:10 Row

:10 Bike

10 Scap Pull-Ups

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1&2 – Max Cal Row

MIN 3&4 – Max Cal Bike

MIN 5 – Max Ring Rows

(Score is Total Reps)

Goal Row: 35/30 Cals

Goal Bike: 25/20 Cals

Goal Ring Row: 15-20

Post-Workout Strength

Metcon (Weight)

EMOM x 12 MINUTES*

MIN 1 – :45 DB Skull Crushers

MIN 2 – :45 DB Floor Press

MIN 3 – :45 DB or KB Shrugs

*You can use multiple weights. Keep weights Moderate.

(Score is Weight)