Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Row 150m straight leg

10 Hip/Hamstring Flow

10 Ring Rows

:20 sec ovhd hold

:20 RKC Plank

Row 150m straight arm

10 alt Lunges

10 sec deadhang + 10 sec lat active + 10 lat pullups

7 ea strict press +

:20 Straight Arm Plank

Row 150m

10 alternating box step ups

3 Jumping Pullups

7 ea push press

20 Alt Plank Shoulder Taps

Metcon

Metcon (Time)

For time:

Row, 1000 m

10ea Single Leg Front Rack Box Step-ups, 45/35 lbs

10 Strict Pull-ups

10ea Single Arm Dumbbell Push Press, 35/25 lbs

20 Dumbbell Plank Slide Thru’s, 35/25lbs

Row, 750 m

10ea Single Leg Front Rack Box Step-ups, 45/35 lbs

10 Strict Pull-ups

10ea Single Arm Dumbbell Push Press, 35/25 lbs

20 Dumbbell Plank Slide Thru’s, 35/25lbs

Row, 500 m

10 L/10 R Single Leg Front Rack Box Step-ups, 45/35 lbs

10 Strict Pull-ups

10 L/10 R Single Arm Dumbbell Push Press, 35/25 lbs

20 Dumbbell Plank Slide Thru’s, 35/25lbs

Row, 250 m

Time Cap: 30 min