Sat 07/15/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

low back series

200m walk

7 Bootstrappers

5 up/downs

Jog 100m

7 air squats

3 Pause Burpees

Run 150m

7 wall ball front squats

3 burpees

5 sit-ups

5 db dl

5 db swing

5 db cln

5 db press

3 devil’s press

5 stick sit-ups

Metcon (Time)

10 min amrap-you go I go full rounds:

6 devils press (50/35)

12 stick sit-ups

5 min amrap – you go I go:

50m hill sprint

10 min amrap-you go I go full rounds:

7/5 cal bike sprint

10 wall balls (20/14)

5 min amrap – you go I go:

50ft sled drag (135/90)