Mayhem Affiliate 05/13/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Make this fast and flowy,

P1- Bike, arms only

P2- 8Alt. Groiners + 8 Straight Leg Sit Ups

*Switch

P1- Bike, legs only

P2- 30 Plate Skiers + 3ea 2 position rig calf stretch

*Switch

P1- Bike

P2- 7Up Dog to Childs Pose + 5 Up Downs

Low back/ Hamstring Series

:30 Bent Knee Hollow Hold

6 Alt. Box Step Ups

6 Alt. DB Snatch

:30 Hollow Hold

3 Box Jumps

2ea S. Arm Devils Press

Workout (Time)

Teams of 2, For Time

150/125 Calorie Bike

200 Weighted Sit Ups (35/25)

100 Box Jumps (24/20)

50 Devil’s Press (50’s/35’s)

150/125 Calorie Bike