Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–50 Jumping Jacks

–10 Pass-Thru

–10 PVC Around the World

–15ea Crossover Band Pull Apart

–10 Forearm Scap Push Up

–5 Prone Snow Angel

–8 Bootstrappers

1 Round:

–50 Forward Jumping Jacks

–10 Pass-Thru

–10 PVC Around the World

–15 Overhead Band Pull Aparts

–10 Forearm Plank to Downdog

–5 Prone Snow Angel

–8 Tempo Wall Squats

PVC Box lat/shoulder mobility

prone snatch grip behind the neck press

PVC Warm Up 1x:

–Waiter Squats progressing down

–Overhead Squat Progressing down

Barbell Warm Up 1x:

–Overhead Squat Progressing down

Metcon

Metcon (Time)

3 rounds For time:

15 Overhead Squat 95/65

15 Burpee

Time Cap: 10min
Stimulus:

This is our fast workout for the week. We want the weight on the ovhd squat to be something you can do unbroken in each set. For the burpees find a quick pace and work to stick with it.