Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Cal Bike

5 Push Up to Pike

8 Slow Scap Pull Ups

8 Slow DB Deadlifts

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – :50 Bike @ Moderate Pace

Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. Single DB Up-Downs (50/35)

25 Pull-Ups

Time Cap: 18 min
Stimulus:

HIGH volume of Pull-Ups today. Everyone should aim to complete the Pull Ups within 2:00 each round. Shoot to be able to complete a minimum of 5 Pull Ups every time you are on the bar. The Alt. DB Up Down should take roughly 1:00-1:30 and will definitely take a toll on the ability to breath. Overall output should feel somewhere between 80-85% effort throughout the workout.