Monday

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

1 Round:

–50 Jumping Jacks

–10 Sumo Inchworm

–6ea Single Leg Deadlift – BW

–8 Kang Squat – BW

–10ea Reverse Lunge – BW

–:40sec Glute Bridge Hold

1 Round:

–50 Forward Jumping Jacks

–5ea Spiderman

–6ea Single Leg Barbell Deadlift

–8 Kang Squat

–10ea Back Rack Reverse Lunge

–:20sec per side Single Leg Glute Bridge Hold

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Barbell Good Morning

Back Squat Specific Warm Up 1x:

–3 Back Squat to quarter position

–3 Back Squat to parallel

–3 Back Squat to full depth

Strength

Metcon (No Measure)

5 RDS for quality:

5 Back Squat (increase weight each round)

10 Barbell Hip Thrusts

10 Partner Hamstring Curls

45 sec max reps dumbbell box step ups