Saturday 07/08/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

50′ walking quad stretch

50′ walking knee squeeze stretch

50′ figure 4

50′ Frankenstein walk

run 50m

20 sec deadhang

10 table top rotations

20 sec plank

run 100m

50′ skip

50′ skip backwards

50′ ea side shuffle

50′ ea karaoke

20 sec lat active

10 lat pull-ups

10 kip swings

20 sec bent knee hollow

Workout (AMRAP – Rounds and Reps)

Party in the USA

Teams of 2

5 Rounds

Partner 1: 400m Run

Partner 2:

Amrap

10 Pull-Ups

20 Sit-ups

RX+ (Chest to bar)
Stimulus:

Looking to get 2+ rds while your partner is running