SSCMetcon – Sun, Jan 15

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

In partners with a light KB

While P1 rows 10 cal. (steady), P2 performs 1 KB air squat every time P1 ticks over a calorie.

Switch

While P1 rows 15 cal. (a little faster), P2 performs 1 KB bent-over row (alt.) every time P1 ticks over a calorie.

Switch

While P1 Rows 20 cal. (fast), P2 performs 1 KB swing from the top down

Workout Prep

Two group split – 20+ min per rotation

5+ practice headstand holds

Level 1-3 (Time)

Endurance

Run or row 5k

Level 4 (Time)

Endurance

Run or row 5k or 2k