Monday

Steamboat Strength and Conditioning – The Phoenix

HAPPY BIRTHDAY MIA!!!

Warm-up

Warm-up (No Measure)

Bike/erg 3xs:

–:20sec Easy

–:10sec Hard

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V Sit

Bike/erg 3xs:

–:20sec Easy

–:10sec Hard

Posterior Chain/ Midline Warm Up 1-2xs:

–10 KB Good Morning

–:20sec Bent Knee Hollow Hold

–6ea Split Stance KB Good Morning

–:20sec Plank Hold

Metcon

Metcon (No Measure)

For time:

15 KB Deadlift

45 sit-ups

:45 Bike Sprint

Rest 1 min

15 KB Deadlift

35 sit-ups

:35 Bike Sprint

Rest 1 min

15 KB Deadlift

25 sit-ups

:25 Bike Sprint

Rest 1 min

15 KB Deadlift

15 sit-ups

:15 Bike Sprint