Monday
Steamboat Strength and Conditioning – The Phoenix
HAPPY BIRTHDAY KELLY KISSLING!!!!
Warm-up
Warm-up (No Measure)
Foam Roll:
–1-2min Foam Roll T-Spine
–:30-1min ea side Foam Roll Lats
PVC Dynamic Warm Up 1x:
–30 Lateral Jump Over PVC
–10 PVC Pass Thru
–5ea PVC Around The World
–30 Front to Back Jump Over PVC
–15 PVC Good Morning
–15 PVC Press
–30 Lateral Jump Over PVC
–15 Scap Push Up
–20 Alternating Plank Shoulder Taps
Coach the DB Snatch
Metcon
Metcon (No Measure)
Tabata Row Calorie
Rest 2 mins
Tabata Alternating DB Snatch
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Accessory
Warm-up (No Measure)
For quality:
8 L/8 R Split Stance Good Mornings, pick load
rest as needed between sets
–then–
accumulate 75 Banded Rows
–then–
accumulate 3 min in a Hollow Body Plank Hold
–then–
In 5 mins do:
accumulate 1:30 each side of a Side Plank Hold