Wednesday
Steamboat Strength and Conditioning – The Phoenix
Warm-up
Warm-up (No Measure)
1 Round:
1 min bike
5 Bootstrapper
5ea Side Lunge
5 Tempo Air Squat
30 Single Unders
1 Round:
1 min bike
5ea Lunge + Rotation
5ea Wall ball Side Lunge
10 Wall ball Front Squat
30 Single Unders
Specific Wall Ball Warm Up 1x:
3 Wall Ball to a low target
3 Wall Ball to a high target
3 Wall Ball to workout target
Specific DB Thruster Warmup 1x:
3 DB Front Squat
3 DB Push Press
3 DB Thruster
Workout
Metcon (Time)
18 min AMRAP
7 DB Thrusters
24/18 C Bike
21 Wall Balls
63 Jump Rope