Wednesday

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

1 Round:

1 min bike

5 Bootstrapper

5ea Side Lunge

5 Tempo Air Squat

30 Single Unders

1 Round:

1 min bike

5ea Lunge + Rotation

5ea Wall ball Side Lunge

10 Wall ball Front Squat

30 Single Unders

Specific Wall Ball Warm Up 1x:

3 Wall Ball to a low target

3 Wall Ball to a high target

3 Wall Ball to workout target

Specific DB Thruster Warmup 1x:

3 DB Front Squat

3 DB Push Press

3 DB Thruster

Workout

Metcon (Time)

18 min AMRAP

7 DB Thrusters

24/18 C Bike

21 Wall Balls

63 Jump Rope