Saturday 06/03/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

20 tippy toe walk

20 heel walk

10 calf raises

7ea single leg calf raises

30 singles

10 plank to down dog

10 straight leg raise

10 straight leg crossover

5 roll over v-sit

:20 sec deadhang

10 lat pull ups

10 lat pull downs

10 strict hanging knee raise

10 deadlift

10 muscle clean

5 power clean

30 lofty singles

10 single single double

10 du

10 straight leg sit ups

:20 sec plank

Workout (Time)

Heroism

Teams of 2

17 min AMRAP

100 Double Unders

50 GHDs, shared (Partner holds plank)

30 Deadlifts (275/185)

directly into…

17 min AMRAP

600m Bike

30 Strict TTB, shared (Partner holds handstand)

30 Power Cleans (135/95)

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