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Blog
Oct
27
2020

Wednesday, October 28th 2020

By wodify 0

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

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