Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Billa (Time)

25 Rounds for Time (with a Partner):

9 Wall Ball Shots (20/14 lb)

6 Burpees

3 Power Cleans (155/105 lb)

***After Round 6, perform:

1 mile Run (together)

Partner A performs Round 1 while Partner B rests. After completing the first round, Partner B performs Round 2 while Partner A rests, etc.

After finishing 6 rounds (3 alternating rounds each), Partner A and B run 1 mile together. After the run, athletes proceed with the workout until they finish 25 rounds in total.

Score is the time on the clock when the 25th round, ending with 3 Power Cleans, is completed

*45min time cap
This hero workout is dedicated to Police Officer Justin Billa, Mobile AL Police Department, who was shot and killed by a suspect he was investigating in Prichard, Mobile on February 19, 2018.

Officer Billa had served with the Mobile Police Department for two years. He is survived by his wife and son.

Metcon

Warm-up (No Measure)

Dynamic Warmup:

–10 High Knees

–10 Butt Kicks

–10 Alt Knee Squeeze

–10 Alt Quad Stretch

–wrist /forearm stretch

–5 Bootstrappers

–5 Plank to Downdog w/ heel pump

–5 forearm plank to downdog

–5 up/downs

–5 Air Squats

–5 Romanian Deadlift

–5 Muscle Clean

–5 Wall Ball Front Squats

–5 Wall Ball Push Press

–3 Burpees

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

–3 Wall Balls