Saturday 04/29/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2RDS

10 Up Downs

3x 2 Position Rig Squat

:30 Deadhang

Foam roll smash hip flexors, glutes, lats/upper back

2RDS

4 Box Get Overs

5 Med Ball Front Squat

5 Med Ball Push Press

10 Scap Pull Ups

Foam roll smash hip flexors, glutes, lats/upper back

1x half rope climb or 2-3 jumping strict pull ups

3 Burpee Box Get Over

5 Wall Balls

Workout (Time)

Teams of 2

10 Rope Climbs (Or 30 Strict Pull Ups)

50 Burpee Box Get Overs 30/24

200 Wall Balls (20/14)

50 Burpee Box Get Overs 30/24

10 Rope Climbs (Or 30 Strict Pull Ups)