Wednesday, October 21st 2020

Steamboat Strength and Conditioning – The Phoenix

Warm-up (No Measure)

30 sec jumprope

30 sec Rotating Scorpions

30 sec penguin hops

30 sec Full squat T-spine rotation

30 sec lofty singles

Mobility

coaches choice

Weightlifting

Deadlift (5×5 – increase weight)

superset with

25ft lateral bear crawl each direction

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

11 Thrusters (barbell or db’s)

22 Sit-ups (weighted optional)

55 Double-unders (75 singles)

Cool down

Lower body flow

be creative here. You can use the movements in our video and add in your own. The goal with these flows is to relax, stretch and reflect on our bodies.

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