Saturday

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

200m Run (EZ)

Into…

2 ROUNDS

5 Bootstrappers

5 Air Squats

5 Up/Down Broad Jump

2 ROUNDS

:20 sec plank

20 jump rope

5 Sit Ups

5 DBall Deadlift

Into…

200m Run (Moderate)

Workout

Metcon (No Measure)

5 rounds

500m run

15 Goblet Squats

15 Burpees

Metcon (No Measure)

For time:

50-40-30-20-10

Double Under – Jump Rope

Sit – Ups

5-4-3-2-1

DBall over the shoulder

Metcon (No Measure)

Max Effort Plank