Saturday 12/31/2022

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warmer;

10 x Sumo Inchworm

(3 little bounces,

walk out,

wormy push up,

downdog,

walk back,

reach for sky)

Mobility;

2RDS

1:00 Foam Roller Straight Arm T-Spine Melts

:30 Plate OH shrugs

5ea 2 position lunge stretch/rocks

1RD

8 Bootstrapper

8 KB Deadlift

8 Air Squat

8 Russian KBS

4 Up Down + 4 Burpee

6 Front Squat

6 KB Swing

then;

2RDS

:15 Deadhang

:15 Bent Knee Hollow Hold

8 Kip Swings

8 Alt. Single Leg V Up

3 Kip Swings + 1 TTB

Partner workout

2RDS

P1:

15-10-5

Burpees

KB swing (70/53lb)

P2:

AMRAP cal row

*Switch

Then;

2RDS

P1:

15-10-5

Toes to Bar

Front squats (135/95lb)

P2:

AMRAP cal row

*Switch