Monday
Steamboat Strength and Conditioning – The Phoenix
Warm-up
Warm-up (No Measure)
1 Round:
–:90sec Row
–5ea Kneeling Shoulder Taps
–10 Scap Push Up
–:10 sec deadhang
–5 ea DB Deadlift
–5 ea DB Swing
–5 ea DB Hang Muscle Clean
1 Round:
–:90sec Row
–10 Plank Rocks
–:10 sec lat active into 5 Scap pull-ups
–10 Hanging Hip Touch
–5 ea DB Deadlift
–5 ea DB Swing
–5 ea DB Hang Muscle Clean
Hand Release Push Up/ Pull Up Specific Warm Up 1x:
–4 Hand Release Push Up (from knees)
–3 Kip Swing + 1-2 Pull Ups or 5 Ring Row
–4 Hand Release Push Up (from toes or knees if needed
–3 Pull Ups or 5 Ring Row
Metcon
Metcon (4 Rounds for time)
Every 5 mins for 20 mins do:
20 Hand Release Push-ups
10 Pull-ups/Ring Rows
10 Alt SA DB Hang Power Clean
10 Pull-ups/Ring Rows
20/17 Row Calories