Mayhem Affiliate 05/20/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up, 2x

1 min machine

20 Jumping Jacks

5 inchworms

20 Alt High Kick

20 Alt Quad Stretch

5 Up Down + FWD Lunge/Lunge

then;

5 Deadlift Hip to Knee

5 Deadlift Knee to Shin

5 Pause Deadlift

5 Deadlift

5 Thoracic Only Bench Press

5 Tempo Bench Press

5 Regular Bench Press

*get weights warmed up

Workout

Workout (Time)

With a partner,

AMRAP 15:00, you go- i go

5 Calorie Bike

3 Burpee Box Jump Over (24/20)

1 Bench Press (225/155)

then, immediately;

AMRAP 15:00, you go- i go

5 Calorie Ski Erg

3ea Weighted Box Step Over (24/20) (35/25)

1 Deadlift (265/185)