Mayhem Affiliate 04/08/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Dynamic Warm Up- :15-:20ea

FWD Arm Circles

BWD Arm Circles

Standing Rotations

Knee to Chest

Quad Stretch

Hamstring Scoop

10 Up Downs

10 KB Deadlift

Dynamic Warm Up- :15-:20ea

FWD Arm Circles

BWD Arm Circles

Standing Rotations

Knee to Chest

Quad Stretch

Hamstring Scoop

3 Pause Burpees

5 KB Hip Pop

5 Russian KBS

5 KBS

3 Fast Burpees

Workout (Time)

Partner, You go- I go

20 RDS, alternating (10 ea)

In a 2:00 window complete;

200m Ski Erg

15 Kettlebell Swings (53/35)

AMRAP Burpees