SSCMetcon – Sun, Jan 8
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Play wall-ball tic-tac-toe to warmup
Mobility/stability work
5 half handstands
5 up/down back bridge 5 sec efforts
3 rounds
Workout Prep
Review movements and prep for workout
Perform:
200m carry with MB
5 slamballs
5 over-the-shoulder tosses
100m carry with MB
Level 1-3 (Time)
For time:
600m heavy MB carry
30 slamball
30 over-the-shoulder toss
400m heavy MB carry
20 slamball
20 over-the-shoulder toss
200m heavy MB carry
10 slamball
10 over-the-shoulder toss
Level 4 (Time)
For time:
400m heavy MB carry
30 slamball
30 over-the-shoulder toss
300m heavy MB carry
20 slamball
20 over-the-shoulder toss
200m heavy MB carry
10 slamball
10 over-the-shoulder toss
Recovery
Quad stretch holds
Plane victim stretch holds
Back bridge holds