Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/Row Ski 3xs:

–:45sec Easy

–:15sec Hard

Dynamic Warm Up 1x:

–:25 sec ea Bent Knee Side Plank Hold

–:15 sec ea Floating Bear Hold

–10 Sumo Inchworm

–5ea Spiderman Lunge + Rotation

–10ea High Plank to Reach

–5ea Prone Lying Leg Crossover

–10ea High Plank to Calf Stretch

–:25 sec ea Bent Knee Side Plank Hold

–:15 sec ea Floating Bear Hold

Kettlebell Warmup – all on right side then left:

–3 DL

–3 Russian Swing

–3 Hang Power Clean

–:10 Front Rack Hold

–3 Squat Clean

–:10 sec ovhd Hold

–3 Snatch

Metcon

Metcon (Time)

For time:

50 Calorie Row

100ft ea Single Arm Kettlebell Farmers Carry, 53/35

10 L/10 R Med Ball Wood Chops, 20/14

10 L/10 R Kettlebell Front Rack Reverse Lunge, 53/35

50 Calorie Bike

100ft ea Front Rack Kettlebell Carry, 53/35

30 Med Ball Russian Twists, 20/14

10 L/10 R Single Arm Kettlebell Squat Clean, 53/35

50 Calorie Ski Erg

100ft ea Single Arm Kettlebell Overhead Carry, 53/35

30 Med Ball Plank Walk -Up, 20/14

10 L/10 R Single Arm Kettlebell Snatch, 53/35

Time Cap: 30 min