SSCTeens – Mon, Jul 3

Steamboat Strength and Conditioning – SSCTeens

Warm-up

Hip Halo Activation

-into-

3 sets:

6 up-downs to box step up (total)

10 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

5 1¼ Squats (empty bar)

Front Squat (Front Squat:
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion)

Strict Weighted Chin up (Weighted Strict Chin Up (Supinated)
5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM)

Metcon (5 Rounds for calories)

3:00 Amrap (5 sets)

25 Push Ups

Max Calorie Row

– Rest 1:00 between sets –