SSCMetcon – Sat, Jan 28
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Partner Warm Up
P1: 150m Straight Leg Row
P2: 3 Touch Toes/Reach to Ski + 2ea Pause Groiner
*Switch
P1: 150m Straight Arm Row
P2: Up Dog + Down Dog
*Switch
P1: 150m Row
P2: Slow Air Squats
*Switch
then;
Right side-
3 S. Arm DB DL
3 S. Arm DB Swing
3 S. Arm DB Clean
3 S. Arm DB Squat
3 S. Arm DB Push Press
*Repeat on left side
then;
2RDS
4 PAUSE Knee Push Ups (halfway down, right above the ground)
3 ea S. Arm DB Thruster
Metcon (Time)
With a partner,
5 RFT
30 Push Ups (hands on 25# plates for men)
40 Alt. DBL DB S. Arm Thruster (50/35)
50 Calorie Row
Split work as desired