Monday 05/22/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1 Round:

50′ walk on toes

50′ walk on toes backward

50’walk on heels

50’walk feet turned out

50’walk feet turned in

25’lunge walk with arms locked out in the overhead position

25’lunge walk with torso twist towards front leg

25’butt kickers

25′ high knees

1 round:

10 lat pulses ea

10 scorpion ea

10 progressive bootstrappers

1 round:

50′ skip forward

50′ skip backward

25′ 3 hops 3 forward hops run 2x

1 round:

10 ring rows

10 wormy pushups

10 squats

Metcon (Time)

buy in : 1200m run

then5 sets:

15 Pull-ups

30 Push-ups

45 Squats

**rest 1:30 between sets

cash out: 800m run

*Optional: perform with weight vest (20/14)

Time cap: 35min
Stimulus:

Longer runs today – leading up to murph. Higher volume per round and for the overall workout.