Saturday 07/01/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

partner 1 – row

partner 2 – 5 plank to downdog + shoulder tap/10 lat pull-ups

partner 1 – row

partner 2 – PVC shoulder opener/PVC lat stretch

partner 1 – row

partner 2 – 10 air squats/10 PVC overhead squat

then 2-3 rds:

3 overhead squats (add weight)

1/2 wall walk (full wall walk)

3 jumping pull-ups (strict or rope climb)

Metcon (Time)

Mayhem Affiliate version of 2023 Semifinals Workout 6

with partner – you go I go split work as needed:

40 Overhead Squats (135/95)

1000m row

10 Wall Walks

8 Rope Climbs (16 strict pull-ups)

30 Strict Handstand Push Ups

8 Rope Climbs (16 strict pull-ups)

10 Wall Walks

1000m row

40 Overhead Squats (135/95)

RX+ 50′ Handstand walk /4 legless rope climbs

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