Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–100 Single Unders

–5 Inchworm + Scorpion

–10ea High Plank to Calf Stretch

–10 Glute Bridge

–:30 sec Bent Knee Hollow

1 Round:

–50 Side to Side Jump Rope

–8ea Single Arm Kettlebell Swing

–6ea Single Arm Kettlebell Push Press

–6 ea Single Arm Kettlebell Floor Press

–15 Hollow To Tuck

Russian Kettlebell Swing Specific Warm Up 1x:

–5-10 Russian Kettlebell Swings

Bench Press Specific Warm Up 1x:

–10 Barbell Bench Press

Metcon

Metcon (No Measure)

Complete as many rounds as possible in 15 mins of:

20 Russian Kettlebell Swings, 53/35 lbs

80 Double Unders

Run, 400 m

20 Bench Press, 55% 1RM

20 Box Step Ups

Run, 200 m

Easy effort.

Goal: Complete at an RPE of 6-7/10
Stimulus:

Kbs should be completed unbroken and bench should be completed in 2 sets.

If you don’t have du today is a good day to practice for 1:15.

Accessory

Warm-up (No Measure)

1x:

–1 T-Spine Wall Stretch

–1min per side Banded Lat Stretch

–1min Saddler Stretch

–1min per side Cross Shin Forward Fold