Monday 11/13/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2rds:

20 tippy toe walks

20 heel walks

10 calf raises

20 jumping jacks

2rds:

:30 sec deadhang (lat active)

10 each shoulder series

2rds:

10 tabletop rotations

10 ring rows

2rds:

50′ easy jog

10 straight leg sit ups (alt v-ups)

Metcon (2 Rounds for reps)

2 sets:

6:00 AMRAP

3x50ft Shuttle Runs

10 Pullups

3x50ft Shuttle Runs

15 V-ups

-Rest 3:00 between sets-

* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.

Accessory

3-4 rounds for quality:

100’ea sa kb front rack carry

100′ ea suitcase carry

10ea single leg kb deadlift