Monday

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

Bike/Ski Erg 2xs:

–:40sec Easy

–:20sec Hard

1 Round:

–7 Sumo Inchworm

–7 Bootstrappers

–7 Tempo Air Squats (down 3, hold 3)

–7ea Reverse Lunge

–:30sec Forearm Plank Hold

Bike/Ski Erg 2xs:

–:40sec Easy

–:20sec Hard

1 Round:

–10 Goblet Good Morning

–8 Goblet Squat w/ a :03sec pause at the bottom of each rep

–6ea Goblet Reverse Lunge

–:30sec Forearm Plank Hold

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Barbell Good Morning

–10 Back Squat

Box Squat Specific Warm Up 1x:

–5 Box Squat

Strength

Metcon (No Measure)

Box Squat x5

Deficit Deadlift x5

100ft sled drag

5-7 rds