SSCMetcon – Thu, Dec 28
Steamboat Strength and Conditioning – SSCMetcon
Meditation Challenge
CREATE
Warm-up
low back series
10 up/downs
:30 sec deadhang
10 ea shoulder series
:20 bent knee hollow
10 kneeling banded hinge
5 Burpees
:30 sec lat active
10 ea shoulder series
:20 hollow hold
10 standing banded hinge
deadlift to knee
deadlift – knee to shin
pausing deadlift
**add plates
bottom position – tension
Strength
Deadlift
7 sets x 3 Deadlift @
60-70% 1RM Deadlift
* Complete a set every 1
minute, on the minute for 7
minutes *
Metcon
Metcon (Time)
For Time:
150 Kettlebell Swings (53/35)
*Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)
Time Cap: 10 minutes