SSCTeens – Tue, Jun 27

Steamboat Strength and Conditioning – SSCTeens

Warm-up

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

30 sec Assault Bike

5 alt. V-ups (each side)

5 Knees to Elbows

5 1¼ Squats (empty bar)

In The Hole Front Squat (5 sets x 1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM

* Rest as needed between sets *)

* Change to pause front squat if unable to perform “in the hole.”

Strict Weighted Chin up (Weighted Strict Chin Up (Supinated)
2 Strict Weighted Chin-ups x 5 sets @70% of 1RM)

Metcon (3 Rounds for reps)

3 Sets:

3:00 Amrap

5 Pull Up Complexes (1 Knee to Elbow + 1 Toes to Bar + 1 Pull Up)

25 Air Squats

Max Burpee Box Jump Overs (24/20)

-rest 1:00 between sets-