Friday 06/02/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 3:00

smash hamstring/glutes foam roller on box

bike/ski 2:00

smash calves/shins

3x

4 up/downs

4 alt box step ups

4 squats

3x

2 burpees

2 box jump

4 cossack squat

3x

1 burpee box jump over

2 back squat -add wt

Metcon (No Measure)

Sacrifice

Teams of 2

3 rounds

50 Burpee Box Jump Overs

(20)

then either:

38 Back Squats (135/95)

OR

53 Back Squat (95/65)

Time Cap: 24min
Stimulus:

We are lifting a total of around 5000lb/4000lb on the back squat in each round. You can stick with one weight across all sets or switch it up.

Barbell will come out of the rack