SSCMetcon – Fri, Feb 10
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
20 tippy toe walk
20 heel walks
10 little jumps
10 big jumps
10 knee circles ea
30 single – fast
20 lofty single – slow
10 fast fast slow slow
Turkish Sit-up accessory work:
8ea light
10 ea arm circles little
10 ea arm circles big
10 arms front and back
10 arms up and down
10 Plank to Downdog
10 penguin taps
5 single single double stop
5 single single double
Turkish Sit-up accessory work:
8ea medium
4 alt step ups
4 alt step ups jump down
4 box jumps
10 double unders
5 sit-ups
5 wtd sit-ups
Turkish Sit-up accessory work:
8ea heavy
Metcon (AMRAP – Rounds and Reps)
25 double-unders
25 DB weighted sit-ups (40/25lb)
AMRAP 8 min
Rest 1 min
25 box jumps (24/20in)
25 sit-ups
AMRAP 8 min
Accessory Work
3 RDS
7ea Split Stance S. Arm DB Curl + Press
:30 Hollow Hold