Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1-2-3-4 and so on…

Ring Muscle-Ups

2-4-6-8 and so on…

Box Over Jump (24/20)

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Bike

2 ROUNDS

15 Jumping Jacks

12 Lunges

6/6 SA Bent Over Row

Into…

2 ROUNDS

12 Hollow Rocks

10 Goblet Lunges

6 Ring Rows

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal Bike

10 Chest to Bar Pull-Ups

20 DBL DB Suitcase Lunge (50/35)|(35/20)

10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)