Sat 10/21/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike – legs only/row- leg drive only

15 thoracic pushups

10ea scorpion

15 glute bridges

bike – legs only/row- leg drive only

bike – arms only/row- leg drive + lean back only

20 plank shoulder taps

10 wormy pushups

10 ea single leg glute bridges

bike – arms only/row- leg + lean back only

bike/row- pause rowing

10 alt db floor press

10 alt db renegade row

bike/row- pause rowing

Metcon (Time)

Teams of 2- you go I go full rounds:

15 min AMRAP:

14/10 cal row

10 DB Bench Press (50/35)

**5 synchro burpees

rest 3:00

15 min AMRAP:

14/10 cal bike

10 DB Renegade Rows (50/35)

**7 synchro jump squats