Saturday 11/18/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
coaches choice mobility
partner 1:
straight arm row
partner 2:
10ea lying single leg raises
10ea lying leg crossover
5 v-sit roll over
*switch
partner 1:
straight leg row
partner 2:
10 slow groiners
5 bootstrappers
5 air squats
*switch
partner 1:
row
partner 2:
5 deadlift
5 shrug
5 high pull
5 muscle
*switch
Metcon (AMRAP – Rounds and Reps)
Teams of 2
25:00 AMRAP
Partner 1: 250/200m Row
Partner 2: 250/200m Row
20 Power Cleans (135/95)(split between partners – you go/I go)
10 Synchro Burpees
20 Front Squats (135/95)(split between partners – you go/I go)