SSCMetcon – Sat, Oct 22
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
2RDS
12 Alt. Box Step Ups/Bike or Ski
10 Plank to Down Dog + Heel Pump Outs
7ea FWD/BWD Leg Swings
7ea Lateral Leg Swings
10 Alt. Quad Stretch
20 PVC Ragdoll Rotation
2RDS
50 Single Unders
:20 S. Arm KB Front Rack Hold + 6 S. Arm Bent Over KB Row ea
8 Plank Rocks
8 Scap Pull Ups
1RD
5 Box Jump
5 Tempo+Pause Knee Push Ups
8 Kip Swings
1RD
3 Box Jump Overs
3 Push Ups
3 Kip Swings + 1 TTB (x2)
Metcon
Teams of 2 – for time:
70 Toes to Bar
70 Box Jump Overs (24/20)
70 Push Ups
200 Double KB Front Rack Marches (53/35)
40 Toes to Bar
40 Box Jump Overs
40 Push Ups
100 Double KB Front Rack Marches
Split work as desired, one person working at a time
CAP 35:00