The Phoenix – Sat, Jun 10
Steamboat Strength and Conditioning – The Phoenix
Warmup
Row/bike/ski :45
10 up/dog to childs pose
10 Deadbugs
Row/bike/ski :45
10 ea thoracic rotations
10 Bird dog
Row/bike/ski :45
10 roll over v sit
:10 quadruped hold + 10 shoulder taps
5 db front squats
5 db push press
5 db thrusters
10 glute bridges
10 quadruped thoracic pushups
10 single leg glute bridges
10 thoracic pushups
3 dball deadlift
3 dball to knee
3 dball to shoulder
2 dball over shoulder
Metcon (No Measure)
Teams of 2 – you go I go full rounds:
10min AMRAP
12/10 Calorie Row
6 DB Thrusters
10min AMRAP
12/10 Calorie Bike
100′ Sled Push
10min AMRAP
12/10 Calorie Ski
6 Dball Over Shoulder