03/06/2021

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

2RDS

10 PVC Pass Through (in power position)

10 PVC Around the World

10 PVC Cuban Press

10 PVC Behind the Neck Snatch Grip Push Press

MOBILITY

3 REPS of Inchworm Flow:

-3 Bounce

-Walk Out

-Scorpian/Scorpian

-Up Dog + Twist/Twist

-Down Dog + 3 Pumps

-Childs Pose Lat March (2ea)

-Sumo Squat

-Hips Up

REPEAT

2RDS

5 Med Ball Deadlift

5 Med Ball Front Squat

5 Med Ball Push Press

5 Up Downs

1:00 Wrist Stretching

1RD

5/5 S. Arm DB Deadlift

4/4 S. Arm DB Swing

4/4 S. Arm DB Push Press

3/3 S. Arm DB Hang Snatch

3/3 S. Arm DB Power Snatch

Metcon

Metcon (Time)

With a partner, For time:

42 Wall Balls

42 Dumbbell Snatches

14 Burpee Over the Dumbell

36 Wall Balls

36 Dumbbell Snatches

14 Burpee Over the Dumbell

30 Wall Balls

30 Dumbbell Snatches

14 Burpee Over the Dumbell

24 Wall Balls

24 Dumbbell Snatches

14 Burpee Over the Dumbell

18 Wall Balls

18 Dumbbell Snatches

14 Burpee Over the Dumbell

12 Wall Balls

12 Dumbbell Snatches

14 Burpee Over the Dumbell

6 Wall Balls

6 Dumbbell Snatches

14 Burpee Over the Dumbell

30:00 CAP