Monday

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

1 Round:

–200m Run

–10 Ostrich

–10 Air Squats

–:30sec Banded Pass Thru

–:30sec Band Pull Aparts

–10 Scap Push Up

–5 Hand Release Push Ups

1 Round:

–200m Run

–10 Plate DL

–10 Plate Swing

–10 Plate Press

–10 Banded Scap Push Up

Metcon

Metcon (No Measure)

20 min amrap:

16 Plate Ground-to-Overheads

16 Russian Twists

Shuttle Run, 180 m (6×30 m)