Tuesday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

1:30 Bike

15 Straight Arm Banded Lat Pull Downs

6/6 Single Arm Ring Row

6 Push-Up Negatives w/:03 Descent (option to use knees for assistance when pressing back up)

1 ROUND

1:00 Bike

15 Banded Below the Chin Pull Downs*

12 Ring Rows

6 Knee Push-Ups

*In a seated position, grab the band shoulder width and pull the elbows back and down until the band reaches right below the chin.

1 ROUND

:30 Bike

5 Pull-Up Negatives w/:03 Descent

:15 Dead Bar Hang

6 Push-Ups (can continue to use knees for assistance)

Strength

Metcon (AMRAP – Reps)

ON A 10:00 RUNNING CLOCK…

Choose (1) Pull-Up option and complete 3 Sets:

Pull-Up Options…

Max Weighted Pull-Ups

Max Strict Pull-Ups

Max Banded Strict Pull-Ups

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

15/12 Cal Bike

20 Pull-Ups

15/12 Cal Bike

20 Hand Release Push-ups

(Score is Round + Reps)