Tuesday

Phoenix Athletics – Compete

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

6 HSPU

10 Box Jumps (24/20)*

14 Wall Balls (20/14)

*Must step-down every rep

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Lying Banded Hamstring Stretch (R) / (L)*

:30 Alt Groiners

*Band around midfoot, lay back and extend banded leg up leaving other leg on the ground

AMRAP x 7 MINUTES

10 Scap Push-Ups

10 Scap Pull-Ups

10 Single DB Sumo Deadlift

20 High Knees in Place

20 Butt Kickers in Pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15 DB Sumo Deadlifts (50/35)|(35/25)

15 Pull-Ups

200m Run

-Rest 1:00-

AMRAP x 6 MINUTES

10 DB Sumo Deadlifts

10 Chest to Bar Pull-Ups

100m Run

-Rest 1:00-

AMRAP x 3 MINUTES

Max DB Renegade Row

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2-3 SETS

10 Slow DB Romanian Deadlift

10/10 Slow Single Leg Glute Bridge

(No Measure)

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)

ON A 10:00 RUNNING CLOCK…

Meditation or Slow Active Recovery – Athlete Choice for Self-Care

(No Measure)