Monday

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

1 Round:

–1 min ski erg/bike

–10ea Hamstring Sweep

–10 Bootstrappers

–6ea Single Leg Deadlift – BW

–:20 sec ea Dead Bug Hold

1 Round:

–1 min ski erg/bike

–5ea Spiderman

–10 Barbell Good Morning

–6ea Split Stance Good Morning

–:45sec Alt. Dead Bug

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Back Rack Alternating Lunges

–10 Back Rack Lateral Lunges

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