Wednesday

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

1x:

–50 Plyo Skier

–20 Plank Shoulder Taps

–10 Scap Push Up

–3 worm pushups

1x:

–50 Plyo Skier

–10ea High Plank to Calf Stretch

–5ea Prone Lying Leg Crossover

–3 yoga pushups

Push Up Teaching Progression 1x:

–10 Plank Rocks

–3 plank rocks into strict lower x 3

–3 hand release pushups talking about bottom position

Workout Prime 1x: (optional)

–:10sec Dead Hang

–200m Run

–5 Push Up or Knee Push Up

Metcon

Metcon (Time)

“Coffland”

Hang from the pull up bar for 6 minutes

Each time you drop, perform:

400m run

15 push ups

30:00 CAP