Wednesday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

3 SETS

:30 Row (EZ→ Mod→ Hard)

4 Groiner + Thoracic Twist (per side)

8 Lunge + Lunge + Squat

10 Wall Ball Front Squats*

:20 Kneeling Ankle Stretch/leg**

*Set 1 = WB Front Squat, Set 2 = WB Push Press to Target, Set 3 = Wall Ball

**In the top of a lunge position, press the front knee forward and back to deepen the stretch in the ankles

Strength

Back Squat (4×5)

Tempo (21X1)*

Week 5 of 8

Workout

“TRIDENT” (AMRAP – Reps)

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

(Score is Reps)