SSCMetcon – Sat, Jan 7
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
P1- :45 Bike, Legs Only
P2- Sumo Inchworm + Scorpion
*switch
P1- :45 Bike, Arms Only
P2- Bootstrappers
*switch
P1- :45 Bike
P2- 5ea Two Position Lunge Rocks
*switch
then;
5 Up Downs
:20 Deadhang
5 Air Squats
5 KB Deadlift
5 Burpees
10 Kip Swings
6 Alt. Lunges
5ea Single ARM KB Deadlift
6 Alt. Box Step Ups
3 Kip Swings + 1 TTB (x2)
5 Box Jumps
3 KB Goblet Squat
4 KB Goblet Lunge
*Go over DBALL over shoulder and squat
Level 1 (AMRAP – Rounds and Reps)
AMRAP 35:00
With a Partner,
Follow the leader through each section;
Section 1:
5 Burpee Box Jump Overs
3 Dball Over the Shoulder (100/70)
1 Dball Front Squat
Section 2:
15/12 Calorie Bike
Section 3:
8 Toes to Bar
6 KB Deadlifts (70/53)
4 Alt. KB Lunges
Section 4:
15/12 Calorie Bike