Thursday 06/15/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2 min get warm

banded split positions

banded hip flexor

10 inchworm + scorpion

10 alt lunges

10 up/dog to childs pose

10 alt box step ups

bench set -up

5 tempo bench – empty barbell

5 box jumps

Strength

Bench Press

3 Tempo Bench Press x 5 sets @65% of 1RM

*Tempo = 3 second negative + 1 sec pause at bottom

* Rest as needed between sets *

*superset with box jumps

Metcon (Time)

50-40-30-20-10

Jumping Split Lunges

Abmat Sit-ups

Time cap: 12 minutes

Max Height Box Jump (Distance)

Max Height Box Jump
3 High Box Jumps x 5 sets

*6-8” below max height for 1 rep