Saturday 07/29/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

low back warmup

internal rotation hip flexor stretch

100m jog

10 up/downs

20 singles

10 ring rows

100m run

10 air squats

10 lunges

5ea 1 arm ring row w/twist

50m sprint

7 wall ball front squat

14 wall ball push press

Metcon (Time)

team of 3 – split reps as needed:

AMRAP 40 min:

50cal bike

50 wall balls (22/16)

50 burpees

50 walking lunges

50 crossovers

within this 40 min amrap – you need to complete:

24 rope climbs

15 hill sprints (20#/bw)

400m sled drag (135/95)

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