Phoenix Fundraiser

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

200m walk together

10 single leg raises ea

10 single leg crossovers ea

5 v-sit rollover

10 up/downs

5 plank to downdog w/heel pump

10 alt scorpion

5 pause burpees

10 glute bridges

:30 sec bent knee hollow hold

10 alt single leg glute bridges

:20 sec hollow hold

3 burpees

6 alt box step ups

3 burpees

6 alt box step overs

“STRENGTH IN NUMBERS” (Time)

TEAMS OF THREE

24 min on the clock

Buy-in:

400m heavy carry*

then

AMRAP:

83 single dumbbell box step up overs **(24/20)(50/35)

279 meters ea on the rower***

cash-out:

3 min max effort burpees****
*everyone carries something heavy up the mountain. Move together as a team

**one person working at a time split as needed

***each person rows 279m

****one person working at a time

The numbers represent:

The Phoenix has reached over 279,000 people

After 3 months of consistency attending phoenix programs 83% of people continue to stay sober.