Friday 05/26/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
200m walk outside
5 inchworm
10 plank to downdog
10 glute bridge
30 single jumprope
10 kb deadlift
10 Russian kbs
10 alt lunges
50′ jog
:20 sec deadhang
10 ring rows
3 jumping pullups
30 Lofty Singles
10 Straight Leg Sit-ups
10 deadlift
10 kipping hanging knee raise
Keagan is “kickin it to Denver” wod (Time)
Teams of 3 – you go I go you go split reps as needed:
150 double unders
100c Ski
90 Deadlifts 185/135
80 Weighted Sit-ups 35/25
70c Bike
60 TTB
50 Kettlebell Swings 53/35
40 Front Rack Lunges 53/35
30 Strict Pull-ups
20 50m Sprints
10 50′ Sled Push 190/145