Monday 06/05/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

:45 bike/ski

:15 deadhang

10 ea banded lateral steps

10 ea banded monster walks

:15 supinated grip deadhang

:45 bike/ski

10 bulgarian ring rows

8 progressive bootstrappers

8 kang squats

10 supinated grip ring rows

5 med ball front squats

5 straight leg sit-ups

bike sprint :20

5 med ball push press

6 alt v-ups

bike sprint :20

5 wall ball

5 v-ups

3 tempo front squats

3 supinated grip pull-ups (chin ups)

Strength

Front Squat

take 20 min to Build to a heavy single front squat and a heavy single weighted pull-up

* Rest as needed between sets *

Strict Weighted Chin up

Strict Chin Up, Max Weight

Metcon (Time)

25/20 Calorie Bike

-into-

42-30-18

Wall Balls (20/14)

V-Ups

-into-

25/20 Calorie Bike

Time Cap: 16min