Tuesday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:30 Row*

5 Slow PVC Deadlifts

10 Glute Bridge-Ups + :30 Glute Bridge Hold

10 Alt. Banded Deadbugs

*R2- 1:00 Row / R3- :30 Row.

Strength

Deadlift (6-4-2-6-4-2*)

*Build up to a Heavy weight.

Week 6 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

6 Deadlifts*

300/250m Row

*Increase weight every 2 rounds…

Rounds 1&2 – (185/135)|(135/95)

Rounds 3&4 – (225/155)|(155/105)

Rounds 5 & Beyond – (275/185)|(185/135)

(Score is Rounds + Reps)

KG BB1: (85/60)|(60/42.5)

KG BB2: (100/70)|(70/47.5)

KG BB3: (125/85)|(85/60)