Wednesday, October 28th 2020
Steamboat Strength and Conditioning – The Phoenix
Warm-up (No Measure)
30 sec singles
10 ea Childs pose single arm raises
30 sec alternation single leg jump rope
10 Bootstrappers
30 sec 5 singles into a double under
Mobility
Hip Flow
Glutei Firing
5 ea Back rack lunges
3 Tempo jumping back squats @ 5 sec down
3 Tall box jumps
Weightlifting
Back Squat (7 x 3 )
working up in weight –
hold 30 sec plank after each set
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
75 DU (100 singles)
15 Wall Ball
20 DB Step-up over
Cool down
Lower Body Flow