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